Big Mick's 2013 Body Transformation

Tregs · Jan 28, 2013

Big Mick said:
Thanks, heat has been fine, have not used the A/C for the last few days.
Camping was good, only one night, wanted to check out Inverell and surrounding area.

Still looking for a place to settle down, and it will be in Country NSW somewhere. Love where I am at the moment, but just checking out all options, have sold all my property/house, and any excess stuff and invested the cash, so I am 100% free and able to go anywhere.

I want to buy a property (acreage/farm) and build a house with a gym and a big shed.

Sounds good. I'd love to have my own small hobby farm I think 100 acres would be nice

Ps nice workout

Big Mick · Jan 29, 2013

Yep, thats what I am looking for, in a nice location somewhere.

Tuesday the 29th of January 2013:

MILITARY PRESS:
27kg x 15
45kg x 10
54kg x 8, 8, 7

7'S (seven of each DB side lateral, front lateral and DB alternate press):
25lb x 3 sets

LEG RAISES:
20, 20, 20

Big Mick · Jan 30, 2013

Wednesday the 30th of January 2013:

BARBELL CURLS:
23kg x 15
27kg x 12
30kg x 12
32kg x 10 10, 10, 8

ALTERNATE DUMBBELL CURLS:
30lb x 15
35lb x 15
40lb x 15

TRICEP PUSHDOWNS:
23kg x 15
32kg x 10, 10, 10, 8

SCULL CRUSHERS:
40lb x 15
45lb x 12
50lb x 10

REVERSE PUSH UPS:
20, 15, 10

Big Mick · Jan 30, 2013

Starting new diet tomorrow as well. So far have only been eating whatever and not counting calories, carbs, protein or anything for that matter. HAve only concentrated on getting my new training routine working, this was always the plan for the first month.

Starting tomorrow, will be 'High Protein Low Carb', no processed rubbish, no alcohol.

Will run that for a month and then reassess

Big Mick · Feb 1, 2013

Friday the 1st of February 2013:

SQUAT:
60kg x 15
78kg x 12
96kg x 10
110kg x 6, 5, 4

SEATED LEG EXTENSIONS & REVERSE LEG CURLS:
One exercise straight after the other no rest.
Set 1 (18kg) 15 of each
Set 2 (18kg) 15 of each
Set 3 (18kg) 15 of each

SEATED CALF RAISES:
31kg x 20
40kg x 15
50kg x 15, 15, 15

INCLINE SIT UPS (level 3 of 5):
15, 15, 15

Big Mick · Feb 2, 2013

Saturday the 2nd of February 2013:

BEND OVER BARBELL ROWS:
45kg x 15
54kg x 12, 12, 12

DEAD LIFTS:
99kg x 12
117kg x 8
135kg x 6
144kg x 4, 3, 3

LAT PULLDOWN:
40kg x 15
50kg x 12, 12, 12

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

HYPER EXTENSIONS:
25 reps

Big Mick · Feb 3, 2013

Sunday the 3rd of February 2013:

BENCH PRESS:
57kg x 15
75kg x 12
89kg x 10
100kg x 8, 7, 6, 6

FLYERS:
30lb x 15
35lb x 12
40lb x 12

INCLINE BENCH PRESS:
36kg x 20, 15
45kg x 12, 12, 12

DIPS:
9, 7, 7

INCLINE SIT UPS (level 3 of 5):
12, 12, 12

Big Mick · Feb 4, 2013

Monday the 4th of February 2013:

MILITARY PRESS:
27kg x 15
45kg x 12
54kg x 9, 8, 8

7'S (seven of each DB side lateral, front lateral and DB alternate press):
25lb x 3 sets

LEG RAISES:
25, 25, 25

Big Mick · Feb 10, 2013

Tuesday the 5th of February 2013

BARBELL CURLS:
19kg x 15
23kg x 12
27kg x 12
32kg x 10 10, 10

ALTERNATE DUMBBELL CURLS:
40lb x 10, 10, 10

TRICEP PUSHDOWNS:
23kg x 15
32kg x 10, 10, 10, 10

SCULL CRUSHERS:
40lb x 15
45lb x 15
50lb x 15

REVERSE PUSH UPS:
20, 15, 10

Wednesday the 6th of February 2013

Rest Day

Thursday the 7th of February 2013:

Rest Day

Friday the 8th of February 2013:

SQUAT:
60kg x 15
78kg x 12
96kg x 10
110kg x 7, 6, 5

SEATED LEG EXTENSIONS & REVERSE LEG CURLS:
One exercise straight after the other no rest.
Set 1 (20kg) 15 of each
Set 2 (20kg) 15 of each
Set 3 (20kg) 15 of each

SEATED CALF RAISES:
31kg x 20
40kg x 15
50kg x 15, 15, 15

INCLINE SIT UPS (level 3 of 5):
15, 15, 15

Saturday the 9th of February 2013:

Rest Day

Sunday the 10th of February 2013:

BEND OVER BARBELL ROWS:
45kg x 15
54kg x 12, 12, 12

DEAD LIFTS:
99kg x 12
117kg x 8
135kg x 6
144kg x 5, 4, 4

LAT PULLDOWN:
40kg x 15
50kg x 12, 12, 12

CHIN UPS:
0 just did not feel up to it today

HYPER EXTENSIONS:
25 reps

Big Mick · Feb 11, 2013

Monday the 11th of February 2013:

BENCH PRESS:
57kg x 15
75kg x 12
93kg x 8
102kg x 4, 3, 2, 2

FLYERS:
30lb x 15
35lb x 12
40lb x 12

INCLINE BENCH PRESS:
36kg x 20
45kg x 12
54kg x 7, 7, 7

DIPS:
10, 8, 7

Big Mick · Feb 13, 2013

Tuesday the 12th of February 2013:

MILITARY PRESS:
27kg x 15
45kg x 12
54kg x 10, 8, 8

7'S (seven of each DB side lateral, front lateral and DB alternate press):
25lb x 3 sets

LEG RAISES:
25, 25, 25

Big Mick · Feb 13, 2013

Wednesday the 13th of February 2013:

BARBELL CURLS:
23kg x 15
32kg x 12
34kg x 8, 8, 8

ALTERNATE DUMBBELL CURLS:
40lb x 12, 10, 10

TRICEP PUSHDOWNS:
23kg x 15
32kg x 12, 12, 10, 10

SCULL CRUSHERS:
40lb x 15
45lb x 15
50lb x 15

REVERSE PUSH UPS:
20, 20, 20

Big Mick · Feb 17, 2013

Sunday the 17th of February 2013:

SQUAT:
60kg x 15
78kg x 12
96kg x 10
110kg x 8, 7, 6

SEATED LEG EXTENSIONS & REVERSE LEG CURLS:
One exercise straight after the other no rest.
Set 1 (20kg) 15 of each
Set 2 (20kg) 15 of each
Set 3 (20kg) 15 of each

SEATED CALF RAISES:
31kg x 20
40kg x 20
50kg x 20, 20, 20

INCLINE SIT UPS (level 3 of 5):
15, 15, 15

Big Mick · Feb 18, 2013

Monday the 18th of February 2013:

BEND OVER BARBELL ROWS:
45kg x 15
63kg x 8, 8, 8

DEAD LIFTS:
99kg x 12
117kg x 8
135kg x 6
144kg x 5, 5, 5

LAT PULLDOWN:
40kg x 15
50kg x 12, 12, 12

HYPER EXTENSIONS:
25 reps

Big Mick · Feb 21, 2013

Tuesday the 19th of February 2013:

BENCH PRESS:
57kg x 15
75kg x 12
93kg x 8
102kg x 4, 4, 4

FLYERS:
35lb x 15
40lb x 12
45lb x 10

INCLINE BENCH PRESS:
36kg x 20
45kg x 12
54kg x 8, 8, 8

DIPS:
10, 10, 10

INCLINE SIT UPS (level 3 of 5):
15, 15, 15

Big Mick · Feb 21, 2013

Thursday the 21st of February 2013:

MILITARY PRESS:
27kg x 15
45kg x 12
54kg x 8, 6, 6

ALTERNATE DUMBBELL CURLS:
35lb x 15
40lb x 12, 10, 10

Super quick workout as I have extreme time limitations as I am packing to go away and I have to work this arvo (posting this from work).

Heading to Gold Coast tomorrow morning for a week of pleasure, so no training, looking forward to getting back and smashing squats later next week

Big Mick · Feb 28, 2013

Back from the Gold Coast and back at work today!!

So back into it

Thursday the 28th of February 2013

SQUAT:
60kg x 15
78kg x 12
96kg x 10
110kg x 8, 8, 8

SEATED LEG EXTENSIONS & REVERSE LEG CURLS:
One exercise straight after the other no rest.
Set 1 (20kg) 15 of each
Set 2 (20kg) 15 of each
Set 3 (20kg) 15 of each

SEATED CALF RAISES:
31kg x 20
40kg x 20
50kg x 20, 20, 20

INCLINE SIT UPS (level 3 of 5):
15, 15, 15

Big Mick · Mar 1, 2013

Friday the 1st of March 2013:

BEND OVER BARBELL ROWS:
45kg x 15
63kg x 8, 8, 8

DEAD LIFTS:
99kg x 12
117kg x 8
135kg x 6
144kg x 5, 5, 5

LAT PULLDOWN:
40kg x 15
50kg x 12, 12, 12

HYPER EXTENSIONS:
25 reps

Big Mick · Mar 3, 2013

Sunday the 3rd of March 2013:

BENCH PRESS:
57kg x 15
75kg x 12
93kg x 8
102kg x 5, 4, 4

FLYERS:
35lb x 15
40lb x 12
45lb x 10

INCLINE BENCH PRESS:
36kg x 20
45kg x 12
54kg x 8, 8, 8

DIPS:
10, 10, 10

INCLINE SIT UPS (level 3 of 5):
15, 15, 15

Big Mick · Mar 4, 2013

Monday the 4th of March 2013:

MILITARY PRESS:
27kg x 15
45kg x 12
54kg x 6, 7, 6

7'S (seven of each DB side lateral, front lateral and DB alternate press):
25lb x 3 sets

LEG RAISES:
25, 25, 25

Big Mick's 2013 Body Transformation

New member

"2014 - Kunce of the year"

"2014 - Kunce of the year"

"2014 - Kunce of the year"

"2014 - Kunce of the year"

"2014 - Kunce of the year"

"2014 - Kunce of the year"

"2014 - Kunce of the year"

"2014 - Kunce of the year"

"2014 - Kunce of the year"

"2014 - Kunce of the year"

"2014 - Kunce of the year"

"2014 - Kunce of the year"

"2014 - Kunce of the year"

"2014 - Kunce of the year"

"2014 - Kunce of the year"

"2014 - Kunce of the year"

"2014 - Kunce of the year"

"2014 - Kunce of the year"

"2014 - Kunce of the year"

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