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Big Mick's 2012 Body Transformation

Thanks guys, tried for 135kg and did not make it, but that's after plenty of benching, so there might be more in it in the future.

Monday 23rd of January 2012:

SQUAT:
109.8kg 5 sets of 5 reps
127.8kg 2 sets of 2 reps
141.4kg 1 set of 1 rep
150.2kg 1 set of 1 rep (new PB)

MILITARY PRESS:
53.2kg 5 sets of 5 reps

DEAD LIFTS:
139.4kg 5 sets of 1 rep
153 kg 2 sets of 1 rep
 
Last edited:
jchen said:
Indeed, looked like you had another 5-10kg in you easy.
Click to expand...

Yeah Mick... You lifted it easy...

I totally though you would get the 135kg.... At a minimum you'll probably do 132.5kg...

Anyway I hope to see you at the next bench workshop to try again...
 
Tuesday 24th of January 2012:

Off day training

LAT PULLDOWN:
67.8kg 5 sets of 5 reps

DIPS:
5 sets of 10 reps

HANGING LEG RAISES:
5 sets of 10 reps

WIDE GRIP CHIN UPS:
5 sets of 3 reps
 
They are mate, but this is only light body weight conditioning training no big efforts, so it's not too bad.

Wednesday 25th of January 2012:

SQUAT:
114.2kg 5 sets of 5 reps

BENCH PRESS:
93.2kg 5 sets of 5 reps

DUMBBELL FLYERS:
15.9kg (35lb) x 20 reps
 
Thursday 26th of January 2012

BEND OVER ROWS:
76.6kg 5 sets of 5 reps

DUMBBELL CURLS:
15.9kg (35lb) x 20 reps
18.2kg (40lb) x 12 reps
20.4kg (45lb) x 10 reps

REVERSE PUSH UPS:
1 x 30 reps
1 x 20 reps
 
Thanks, trying my best to get somewhere, just like most here I guess

Friday 27th of January 2012

5 minute jog on treadmill to warm up

DEAD LIFTS:
54.2kg x 8 reps
99.4kg x 5 reps
117.4kg x 2 reps
135.4kg x 1 rep
153.4kg x 1 rep
171.4kg x 1 rep
180.4kg x 1 rep (new PB)

WIDE GRIP CHIN UPS:
3 sets of 3 reps

I am stuffed now, a few days off the weights to grow and then weigh in, measurements and photos on the 1st of February.
 
Last edited:
You gonna do monthly updates Mick?
I'm doing quarterly, and its not cause I've been eating my oats again

Wow man, great work on the deads....180kg fwaaarkin monster mate awesome.
 
I was very happy with the 180, the deadlift is my weakest lift, but hoping to get it up there this year, was aiming for 190 in 2012, but might make 200 especially with some of the coaching received at PTC

Saturday 28th of January 2012

Slow 15 minute run on treadmill 1% incline (1.7km)

Picked up some Samson (of course)press/squat stands on eBay for the pricely sum of $20.50 today, so I could not help myself had to do some shoulder presses this arvo. They will also be used for incline bench press, once I find an incline bench.

SHOULDER PRESS:
27kg x 15 reps
45kg x 8 reps
54kg x 5 reps
58.4kg x 5 reps
62.8kg x 2, 1, 1, 1 reps
67.2kg x 1, 1 reps
 
Rambodian said:
You gonna do monthly updates Mick?
Click to expand...
Had a think about it, and decided no monthly updates as not enough has changed to warrant an update

Sunday 29th of January 2012 - rest day

Monday 30th of January 2012

Due to my lower body not recovering adequately after being smashed with new PB's I will be having a week off at this stage from dead lifts, and heavy squats and anything putting great strain on my lower half.

Will also be upping my HIIT from now on as my body fat seems to be stubborn, and weight training alone is not shifting it, diet has been 8/10 this year so far, not bad but with a few blow out days. Will have to be better with my eating as well.

AM:
10 x 10 second HIIT stationary bike sprints 50 seconds rest covered 6.4km.

PM:
BENCH PRESS:
57.2kg x 15 reps
76.2kg x 10 reps
94.2kg x 6 reps
98.6kg x 6, 4, 3
103kg x 2, 2

DUMBBELL FLYERS:
15.9kg (35lb) x 20

DIPS:
3 sets of 10 reps

TRICEP PUSH DOWN:
22.6kg x 12, 12, 12
 
Last edited:
Tuesday 31st of January 2012

10 x10 second HIIT stationary bike sprints 50 seconds rest, covered 6.6 km.

BODY WEIGHT SQUATS:
3 sets of 20 reps

WIDE GRIP CHIN UPS:
5 sets of 3 reps
 
Wednesday 1st of February 2012

SHOULDER PRESS:
27kg x 15
45kg x 15
54kg x 7
63kg x 3, 3, 3
72kg x 1, 1, 1

SHOULDER 7's (7 of each no rest-dumbbell side laterals/front laterals/press):
9.07kg (20lb) x 3 sets

ALTERMATE DUMBBELL BICEP CURLS:
18.2kg (40lb) x 10, 10, 10
20.4kg (45lb) x 10, 10
 
Friday 3rd of February 2012

BENCH PRESS:
57.2kg x 15, 15
75.2kg x 12, 12
102.4kg x 5, 5, 3

DUMBELL FLYERS:
15.9kg (35lb) x 20
18.2kg (40lb) x 12

DIPS:
5 sets of 10

TRICEP PUSH DOWNS:
22.6 kg x 12, 12, 12, 12

REVERSE PUSH UPS:
1 x 20 reps
 
Sunday 5th of February 2012 - 6 km walk

Monday 6th of February 2012

SHOULDER PRESS:
27kg x 20, 15, 15
45kg x 12, 8
54kg x 5, 5, 5

Immediately followed by (no rest)

DUMBBELL SIDE LATERALS
9.07kg (20lb) x 10

Immediately followed by (no rest)

DUMBBELL FRONT LATERALS:
9.07kg (20lb) x10

BICEP CURLS (ezy curl bar)
27.4kg x 15, 12, 12

ALTERNATE DUMBBELL CURLS:
13.6kg (30lb) x 15
 
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