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Big Mick's 2012 Body Transformation

Wednesday the 7th of March 2012

MILITARY PRESS:
27kg x 20
36kg x 15, 15, 15
54kg x 6, 5, 5, 5, 5

ARNOLD PRESS:
13.6kg (30lb) x 12, 12, 12

I am only new to Arnold Presses, they are a killer, might try for 35lb next time.
 
..2kg

Friday 9th of March 2012

BENCH PRESS:
57.2kg x 25, 20, 20
75.2kg x 15, 10, 10, 6, 6

INCLINE BENCH PRESS:
53.2kg x 12, 12, 12

DIPS:
20, 15, 12, 10, 10
 
Monday 12th of March 2012:

WIDE GRIP CHIN UPS:
5, 5, 5, 5, 5

WIDE GRIP LAT PULLDOWN:
45.1kg x 25, 20, 15
67.7kg x 8, 8, 8, 6, 6

CLOSE GRIP LAT ROWS:
45.1kg x 15, 15, 15


Tuesday 13th of March 2012:

MILITARY PRESS:
27kg x 20
45kg x 15, 12, 10
64kg x 5, 5, 5
73kg x 1, 1, 1

SHOULDER 7's ( seven of each front laterals, side laterals and press no rest):
9.07kg (20lb) x 3 sets
 
Wednesday 14th of March 2012:

BARBELL CURLS (ezy curl bar)
23kg x 20
32kg x 12
36.4kg x 10, 10 ,10

ALTERNATE DUMBBELL CURLS:
13.6kg (35lb) x 15
18.2kg (40lb) x 9, 8, 8

SCULL CRUSHERS:
13.6kg (35lb) x 20
18.2kg (40lb) x 15
20.4kg (45lb) x 12, 12

REVERSE PUSH UPS:
25, 25, 25
 
Monday the 19th of March 2012:

BENCH PRESS:
57.2kg x 20
102.4kg x 5, 5, 5, 5, 5

INCLINE BENCH PRESS:
54.2kg x 12, 12
63.2kg x 8, 8, 8

DIPS:
10, 10, 10

Tuesday the 20th of MArch 2012:

WIDE GRIP LAT PULLDOWN:
54.1kg x 20
67.7kg x 8, 8, 8
72.2kg x 5, 5, 5

CLOSE GRIP V HANDLE ROWS:
45.1kg x 12
54.1kg x 8, 8, 8
 
Yes mate had blood tests done last week, then had a week off all supplements, no test booster, no protein powder and no vitamins and no training, wanted to have rest to recover, still having issues with an injured left leg, but getting better.

Blood results should be back by the end of this week, will post results on week end!!

Now back to training (still no supps at all)....will be training a bit lighter till Easter, then will be going on holidays so no training for a week or so then back into it with a fresh start.

Tuesday the 27th of March 2012:

BENCH PRESS:
57.2kg x 15
75.2kg x 10
93.2kg x 8
120.2kg x 3, 2, 1

INCLINE BENCH PRESS:
54.2kg x 10, 10, 10

DIPS:
15, 15, 12

WIDE GRIP LAT PULLDOWN:
40.5kg x 20
63.1kg x 10
67.6kg 8, 8, 8

Rest day Wednesday, and shoulders on Thursday before work:)
 
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Thursday the 29th of March 2012:

MILITARY PRESS:
27kg x 25
45kg x 12
63kg x 6, 5, 5

SHOULDER 7's ( seven of each front laterals, side laterals and press no rest):
11.3kg (25lb) x 3 sets

PS blood tests have come back today and results are very interesting, and about what I expected, will post up a full report on the week end.....got to go to work now
 
Monday 2nd April 2012

ALTERNATE DUMBBELL CURLS:
30lb (13.6kg) x 20
35lb (15.9kg) x 15
40lb (18.2kg) x 12, 12, 12

SCULL CRUSHERS:
35lb (15.9kg) x 20
40lb (18.2kg) x 15
45lb (20.4kg) x 12, 12, 12

PUSH UPS:
20, 15, 10

CAPTAINS OF CRUSH HAND GRIPPERS:
100lb x 10, 10, 10
140lb x 6, 5, 5
 
Tuesday 3rd of April 2012:

BENCH PRESS:
57.2kg x 25
102.4kg x 7
120.4kg x 2, 2, 2

DUMBBELL FLYERS:
35lb (15.9kg) x 15
40lb (18.2kg) x 12
45lb (20.4kg) x 10

DUMBBELL PULLOVERS:
30lb (13.6kg) x 15
35lb (15.9kg) x 12
40lb (18.2kg) x 10
 
Wednesday 4th of April 2012:

WIDE GRIP CHIN UPS:
5, 5, 5, 5, 5

WIDE GRIP LAT PULLDOWN:
40.5kg x 25
63.1kg x 10
67.6kg x 7, 6, 5

Friday 6th of April 2012:

MILITARY PRESS:
27kg x 20
45kg x 12
63kg x 5, 3, 2

ARNOLD PRESS:
35lb (15.9kg) x 12, 12, 12
 
Had just over a week off training, mainly because I was away on a road trip to Broken Hill with several stop overs to catch up with mates and stuff.

Got back home last night.

Had a bit of time to recover and think about my niggling and annoying injuries, including but not limited to a sore right forearm (don't even know why:mad:), a sore left hamstring and calf muscle as well as a tender right pectoral muscle:mad::mad:

I think this is just old age, and due to the above I am pretty much unable to do any serious (heavy) lifting, and I also still carry a bit of (well a lot of:() unwanted body fat.

So while driving around 3000km in the last week I had a lot of time to think. And here is what I came up with, I will be doing a full body workout three times a week, using two different workouts (workout A and workout B), alternating workouts every time I train, it will be one set only per exercise with 8 different exercises, so 8 sets all up, using relatively light weights and high reps to try and get my old and worn body back into working order, as I adapt to the workout I will be increasing reps NOT weight, and will be shortening rest periods to increase intensity rather than adding weight to the bar till my body is able to handle extra weights.

Will then consider adding a little weight (say 10% or so) to the bar, dropping reps and starting over.

The whole routine will be loosely based on Fadi's loose weight whilst gaining muscle routine. It will involve some sort of light cardio daily with some higher intensity cardio on days between weight sessions. Will be focusing on diet and recovery (good food, supplements such as multi vitamins, fish oil, antioxidants, protein shakes and plenty of quality sleep and rest times:))

The aim will be to reduce body fat whilst maintaing muscle mass, and increasing muscle definition, endurance and health rather than outright strength.

Monday the 16th of April 2012

AM

5km brisk walk before breakfast

PM

WORKOUT A

One set of 20 reps of each exercise performed.

1) Barbell Squat - 60.2kg

2) Flat Bench Flyers - 35lb (15.9kg) dumbbells

3) Dead Lifts - 72kg

4) Lat Pulldowns - 45kg

5) Military Press - 27kg

6) Alternate Dumbbell Curls - 30lb (13.6kg) dumbbells

7) Scull Crushers 40lb (18.2kg) dumbell

8) Ab Crunches
 
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Welcome back Big Mick!

Sorry you have some niggling injuries :(

But great workout regardless, make sure you rest up and allow the sore parts to heal adequately before smashing them again!

Hope you had a mucho excellanto time on the roadtrip to Broken Hill :)
 
Thanks, that is my plan at the moment, general conditioning and recovery, losing body fat and maintaining my muscle, not intending to increase muscle and/or strength at the moment.

Tuesday 17th April 2012:

AM

Farmers Walk

2x 50lb (22.7kg) dumbbells, hold and carry 150 meters

Rest

2 x 55lb (25kg) dumbelles, hold and carry 150 meters

PM

3km run with 1 minute intervals 6.4km/hr followed by 8km/hr completed 3km in 25:12minutes
 
Been slack on the cardio stuff, but diet has been OK and weight training (my main focus has been on track and is feeling good).

Wednesday 18th of April 2012:

WORKOUT B

One set of 20 reps of each exercise performed.

1) Leg Extensions - 27kg

2) Leg Curls - 27kg

3) Bench Press - 57.2kg

4) Bent Over Barbell Rows - 40kg

5) Arnold Press - 25lb (11.3kg) dumbbells

6) Barbell Curls - 23kg Ezy Curl Bar

7) Cable Tricep Push Down - 27kg

8) Leg Raises


Friday 20th of April 2012:

WORKOUT A

One set of 20 reps of each exercise performed.

1) Barbell Squat - 60.2kg

2) Flat Bench Flyers - 35lb (15.9kg) dumbbells

3) Dead Lifts - 72kg

4) Lat Pulldowns - 45kg

5) Military Press - 27kg

6) Alternate Dumbbell Curls - 30lb (13.6kg) dumbbells

7) Scull Crushers 40lb (18.2kg) dumbell

8) Ab Crunches
 
Some photos from Silverton near Broken Hill.

For those here that are not car freaks that is where 'Mad Max' was filmed back in the day. They have a replica of the interceptor there as well and of course the Silverton Hotel:p

IMG_1446.jpg


IMG_1492.jpg


Consider these your progress shots for now....will have to get my top off once I lose some more weight:p:p
 
I did enjoy my holiday, went back to work today.....but wasn't all bad, had a good day at work!!

Monday the 23rd of April 2012:

Time to up the reps, from 20 to 25 this week.:)

WORKOUT B

One set of 25 reps of each exercise performed.

1) Leg Extensions - 27kg

2) Leg Curls - 27kg

3) Bench Press - 57.2kg

4) Bent Over Barbell Rows - 40kg

5) Arnold Press - 25lb (11.3kg) dumbbells

6) Barbell Curls - 23kg Ezy Curl Bar

7) Cable Tricep Push Down - 27kg

8) Leg Raises
 
Yeah, that's what I was thinking about the hardtop.

And thank's hoping to be looking stronger soon:)

Wednesday 25th of April 2012:

WORKOUT A

One set of 25 reps of each exercise performed.

1) Barbell Squat - 60.2kg

2) Flat Bench Flyers - 35lb (15.9kg) dumbbells

3) Dead Lifts - 72kg

4) Lat Pulldowns - 45kg

5) Military Press - 27kg

6) Alternate Dumbbell Curls - 30lb (13.6kg) dumbbells

7) Scull Crushers 40lb (18.2kg) dumbell

8) Ab Crunches

Now heading to work:):)
 
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