Big Mick's 2012 Body Transformation

[Big Mick]

I set up my home gym in 2011, and started training again on the 25th of July 2011, after many years of inactivity, I have made some positive changes. I have gained some muscle and lost some fat, but still have a long way to go.

I also train at home by myself in my home gym.

Here is my 2011 training log:
http://ausbb.com/member-training-diaries/15316-big-micks-training-dairy.html

I have made the following lifting gains in 2011:

BENCH: from 98kg to 122kg (plus 24kg)
SQUAT: 110kg to 146kg (plus 36kg)
DEAT LIFT: from 105kg to 168kg (plus 63kg)

Have also managed to do 100kg Bench press x 10 reps: (don't worry about the legs up on the bench have already been re educated on that)

http://www.youtube.com/watch?v=w33eRn48P58&feature=youtu.be

Well that is the past now to 2012

AGE: 43
HEIGHT: 186cm
WEIGHT: 116kg
BODY FAT: 31.2% according to bathroom scales

CHEST: 118cm
WAIST: 111cm
BICEPS: 42cm
FORE ARMS: 34cm
THIGHS: 65cm
CALFS: 46cm

GOALS (over all aim): to greatly reduce body fat, look better, and feel better, as well as gain some strength. To achieve my ambitious 1RM lifting goals and less ambitious body weight endurance goals.

LIFTING GOALS 1RM for 2012: BENCH 145kg, SQUAT 165kg, DEAD LIFT 190kg for a total of 500kg!!!!

BODY WEIGHT ENDURANCE EXERCISE GOALS: Body Weight Dips: 50 reps, Push Ups: 50 reps, Chin Ups 10 reps

Photos taken on 01-01-2012:

Front:

Side:

Back:

TRAINING:
I will be training weights 3-4 times a week, depending on how I recover, have suffered some minor injuries and over training related issues in 2011, so to try and avoid any of these in 2012, I will initially be reducing my lifts slightly and concentrating on learning correct form, especially for the large compound exercises, been watching plenty of Mark Rippetoe training videos and will be following his advice.

Will also incorporate body weight exercises push ups/chins/dips, as well as HIIT, ordinary Cardio and heavy bag work (punching kicking heavy bag for rounds). It will be simple but progressive goal orientated training.

Blood Test, Test Booster Trial and Supplements:

In 2011 I was selected to take part in a Test Booster Trial run by Bulk Nutrients see here:
http://ausbb.com/bodybuilding-supplements/16003-test-booster-trial-anyone-interested.html

At the start I did some blood tests with the following results with normal range in brackets:

Over all Test level 8.7 (9.5-28) so quite low
Oestradiol 97 (<160)
Cholesterol 4.1 (3.9-5.5)
HDL 1.1 (0.8-1.5)
LDL 2.6 (1.7-3.5)

I then started taking the following Supplements on the 14th of November 2011:
BN Test Booster Combination : 2 capsules AM and PM
DIM : 1 capsule AM and PM
ZMA: 1 capsule PM
D Aspartic Acid 2-2.5gram AM and PM

Other Supplements I take:
BN Creatine 5 gram per day
Fish Oil Capsules 8-12 Capsules per day
Natures Way Mens Super Nutrients 1 Capsule AM
Natures Way Mens Rest and Restore Night time multi 1 Capsule PM
Natures Way Joint Restore Triple Action (Glucosamine, Chondroitin, MSM) 1 Capsule AM and PM

I buy them cheap on line at Chemist Warehouse: Chemist Warehouse - Vitamins

Plus WPI protein powder bought through Bulk Nutrients (http://www.bulknutrients.com.au/products and No Bull Supplements (http://nobullsupplements.com.au/)

BN pre workout NT on weight training days

WOW, looking at that it's a lot of crap...Oh well It seems to be working and I get it at the right price


The GYM:
Here is where I will be training throughout the year (my current set up), have spend the morning cleaning the Gym and getting it ready for Monday's first training session of 2012:

My Samson Bench with leg attachment:

My dumbbells (need to make the rack bigger as I still have a pair of 50lb and 55lb to fit on there as well):

My Samson Lifting Cage:

My home made Lifting Platform:

My heavy kick/punching bag:

My Cardio Corner:

My 'out door' gym, all this was bought second hand in the last 6 month for a good price, it will all be restored painted and re-upholstered and eventually be moved inside, with the kick bag probably going outside:

And off we go into 2012

 

[kaz]

Good luck Big Mick! X

 

[CaT_SPeW]

pretty cool looking home gym, looks like you have all the bases covered

 

[Rambodian]

Mate I think 2012 is your year to shine. Can't wait to see you progress along. Mate you got one of the best home gyms I ever seen, but what is that piece of equipment with the red padding for (outside gym stuff, bottom pick)? I never seen one before. Good luck with the journey mick.

Graeme

 

[kaz]

I'm gonna be keeping an eye on the big boys

 

[CaT_SPeW]

but what is that piece of equipment with the red padding for (outside gym stuff, bottom pick)? I never seen one before. Good luck with the journey mick.

Graeme

looks like a heavy duty bar stool .

awesome sock tan Mick, because of that im tipping you as the favourite

 

[Big Mick]

what is that piece of equipment with the red padding
Graeme

Back Hyperextension bench, only got it as it was part of the deal with the rest of the stuff I bought, have used it though and it does give your lower back a hell of a work out. All the out door stuff was bought off a forum member here a little while back.

All the cardio gear was acquired on eBay at great prices, and my missus uses a lot of that stuff anyway when ever she gets motivated.

 

[Tregs]

Nice set up mate wish I had a home gym like that .
Good luck with your transformation

 

[Shrek]

Best of luck Mick

 

[bigD]

Good luck Big Mick!

 

[Shrek]

...and Mick, next time take socks off before taking photos....oh wait, you did..

 

[Big Mick]

...and Mick, next time take socks off before taking photos....oh wait, you did..

Usually it's worse but we have not had much sun this summer

 

[D1cko]

Though I havent read Candy's form guide, If I was to place a bet other than myself
It'd be Big Mick

 

[Big Mick]

Sunday 1st of January 2012 - Rest day.

Monday 2nd of January 2012

Light high rep workout performed at a fast pace with minimal rest periods. Concentrating on correct form of each execise. Will keep the weights the same and will be attemprting to add 5 reps per set of each excercise per week I will hopefully be adding 15 reps over all per exercise. I did stuff up wit the bench press but will be adjusting that on Friday!

Once I feel the reps are high enough I will be adding weight to all execises and start over building up reps. Will see how that goes, but I feel at the moment it suits me and hopefully will avoid any injury.

SQUATS:
60.2kg x 20
60.2kg x 15
60.2kg x 10

BENCH PRESS:
57.2kg x 12
102.4kg x 8
102.4kg x 4

DUMBELL FLYERS:
11.3kg (25lb) x 20
11.3kg (25lb) x 15
11.3kg (25lb) x 10

BENT OVER BARBELL ROWS:
27kg x 20
27kg x 15
27kg x 10

MILITARY PRESS:
27kg x 20
27kg x 15
27kg x 10

ALTERNATE DUMBELL CURLS:
11.3kg (25lb) x 20
11.3kg (25lb) x 15
11.3kg (25lb) x 10

TRICEP PUSH DOWN:
18kg x 20
18kg x 15
18kg x 10

 

[Big Mick]

Tuesday 3rd of January 2012

4.5km brisk walk

followed by:

Hyperextensions immediately followed by Incline Ab Crunches

1 x 20 reps of each
then
1 x 15 reps of each
then
1 x 10 reps of each

 

[RyanF]

Nice setup

 

[Big Mick]

Thanks!!

Wednesday 4th of January 2012

Light high rep workout performed at a fast pace with minimal rest periods. Concentrating on correct form of each execise.

LEG EXTENSIONS:
27kg x 20
27kg x 15
27kg x 10

LEG CURLS:
27kg x 20
27kg x 15
27kg x 10

DEAD LIFT:
54.2kg x 20
54.2kg x 15
54.2kg x 10

BARBELL CURLS:
27.48kg x 20
27.48kg x 15
27.48kg x 10

LAT PULLDOWN:
49.6kg x 20
49.6kg x 15
49.6kg x 10

SEATED ROW
49.6kg x 20
49.6kg x 15
49.6kg x 10

TRICEP KICK BACKS
6.8kg (15lb) x 20
6.8kg (15lb) x 15
6.8kg (15lb) x 10

REVERSE PUSH UPS
20, 15, 10 reps

followed by 1.5km run on Tread Mill

 

[candyflip]

Though I havent read Candy's form guide, If I was to place a bet other than myself
It'd be Big Mick

Sydney horse whom, we admit, we thought his best days were behind him. Owners moved to new plush stable in 2011 however and the outstanding training facilities could make all the difference. Still got to do the hard trackwork and get those runs in first. However, new (legal) brand of oats being trialled by the trainer and early whispers are, this old fella is 'on it'. Don't discard on looks.

Likely a place at decent odds.

 

[Big Mick]

Sydney horse whom, we admit, we thought his best days were behind him. Owners moved to new plush stable in 2011 however and the outstanding training facilities could make all the difference. Still got to do the hard trackwork and get those runs in first. However, new (legal) brand of oats being trialled by the trainer and early whispers are, this old fella is 'on it'. Don't discard on looks.

Likely a place at decent odds.

Love there write ups. You need to do another one on the closing photos at the end of the year

Thursday 5th January 2012

2.5km interval treadmill run (1 minute intervals at 7km and 10km per hour), then tread mill died as I was going for 3km, it just stopped Will have to have a look WTF is wrong with it.

followed by:

3 x 3 minute rounds on the heavy bag

 

[candyflip]

Love there write ups. You need to do another one on the closing photos at the end of the year

Cheers bud - I guess I could do a wrap-up, ala The Melbourne Cup runners and where they finished in the race. Might be fun.