Big Mick's 2012 Body Transformation

Thursday the 20th of December 2012:

SQUAT:
114.4kg x 10, 10, 10

BENCH PRESS:
84.2kg x 8, 8, 8

BENT OVER BARBELL ROWS:
58kg x 8, 8, 8

MILITARY PRESS:
40.4kg x 8, 8, 8

DEAD LIFT:
126.4kg x 8, 8, 8

BARBELL CURLS (ezy curl bar):
27.4kg x 8, 8, 8

Completed all reps and sets of all exercises, if I can do it again next work out it will be time to add weight again

Feeling good at the moment

Friday 21st of December 2012:

3km Stationary Rower

followed by

2 km intervals Stationary Rower

followed by

10km intervals Stationary Bike

all in 40 degree heat

Saturday the 22nd of December 2012:

SQUAT:
114.4kg x 10, 10, 10

BENCH PRESS:
84.2kg x 8, 8, 8

BENT OVER BARBELL ROWS:
58kg x 8, 8, 8

MILITARY PRESS:
40.4kg x 8, 8, 8

DEAD LIFT:
126.4kg x 8, 8, 8

BARBELL CURLS (ezy curl bar):
27.4kg x 8, 8, 8

added three sets of Tricep cable push downs as well as three sets of ab crunches on level three incline to the end of the work out.

Completed all reps and sets of all exercises, so will be adding weight again

Still feeling good

Will be starting a new 2013 thread shortly, I am over 2012

Big Mick said:

Friday 21st of December 2012:

3km Stationary Rower

followed by

2 km intervals Stationary Rower

followed by

10km intervals Stationary Bike

all in 40 degree heat

Click to expand...

An unwavering attitude would most certainly get you places and win the day … Bravo Mr Resolute!


Fadi.

Thanks Fadi, good to see you drop in for a visit.

Monday the 24th of December 2012:

SQUAT: (up 4.6kg)
119kg x 8, 7, 6

BENCH PRESS:(up 4.6kg)
88.8kg x 8, 8, 7

MILITARY PRESS: (up 4.6kg)
45kg x 8, 8, 8

INCLINE AB CRUNCHES (level 3 out of 5)
3 sets of 10 reps

HYPEREXTENSIONS:
1 set of 20 reps

Wednesday the 26th of December 2012:

BENT OVER BARBELL ROWS: (up 4.6kg)
62.6kg x 8, 8, 8

DEAD LIFT: (up 9kg)
135.4kg x 6, 6, 6

BARBELL CURLS (ezy curl bar): (up 2.6kg)
30kg x 8, 8, 8

DUMBBELL ALTERNATE CURLS:
35lb x 20

INCLINE AB CRUNCHES (level 3 out of 5)
3 sets of 10 reps

When do we get your final pics, big guy?

Mate final pics will be same as before pics

May be worse as I am bigger now

Will have to be concentrating on dropping about 15kg of body fat (at least) next year, this is why I am keen for a 2013 comp

Thursday the 27th of December 2012:

Back into some body weight training and my nemesis Chin Ups

DIPS:
10, 10,10

CHIN UPS:
1, 1, 1, 1, 1, 1, 1, 1, 1, 1

LAT PULLDOWNS:
31.6kg x 20
40.6kg x 15
49.6kg x 10, 10, 10

CALF RAISES:
40.6kg x 20
58.6kg x 10, 10, 10

REst day tomorrow and may be photos tomorrow for 2013 comp.

Will sort out my weights routine for 2013, have my supplements sorted already and will be starting my 2013 dairy in the next couple of days, so will be ready to rock in 2013

Photos done, will be posted up tonight, going shopping now!!

Bloody Photobucket keeps crashing on my computer, so unable to load up the photos. Wanted to post up my photos and start 2013 thread today....

May be tomorrow

Saturday the 29th of December 2012:

Last Squat workout for 2012

SQUAT: (up 4.6kg)
60kg x 10
119kg x 8, 8, 8

BENCH PRESSup 4.6kg)
57kg x 12
75 x 10
88.8kg x 8, 8, 8
97.6kg x 5, 5

MILITARY PRESS: (up 4.6kg)
45kg x 8, 8, 8

Got photo bucket to work so here are my before and after photos, fat then and fat now I do think I have put on some muscle though, well not expecting any prizes out of this one.....did you even lift

Slightly to seriously embarrassed to post these up, but we have to do these things to make ourselves accountable I think.










Well the after photos will be the before for my 2013 comp

Hopefully there will be a bigger change next year, The muscle is under there I know it is just have to shed the fat.

Last training session for 2012 tomorrow and then on to the new year!!!

EDIT: Not sure why the camera is doing funny things with the shadows either, I think I will do new 2013 photos and have some shorter shorts or boxers to show my legs a bit more, I think photos on 01-01-2013

You got some muscle there. Remind me not to challenge you to a wrestling match.

Sunday the 30th of December 2012:

BENT OVER BARBELL ROWS:
62.6kg x 8, 8, 8, 8

DEAD LIFT:
135.4kg x 7, 6, 6
153.4kg x 2

BARBELL CURLS (ezy curl bar):
30kg x 8, 8, 8

TRICEP PUSH DOWNS:
31.6kg x 12, 10, 10

INCLINE AB CRUNCHES (level 3 out of 5):
3 sets of 10 reps

HYPEREXTENSIONS:
20 reps

This was my last workout for 2012,

New log started, and will be updated 01-01-2013.