Big Mick
"2014 - Kunce of the year"
Ok, last year was a fizzer so lets have another go at this.
In 2013 I will seriously be looking at burning off this body fat, and getting some of these muscles out for everyone to see, also hoping to add a bit of weight to my 1RM lifts in my signature, I have deleted the lift goals and just listed my best recent lifts done within the last 12 month in my signature
Here they are again at the start of 2013, will see if they go up this year I think I have a bit left in my squat and dead lifts are starting to feel stronger
Bench 130kg x 1 | Squat 154.4kg x 1 | Deadlift 180.4kg x 1 | Press 74.24kg x 1
As for training I will be using a split routine for the first time, and a five day split at that
Will be hitting each muscle group only once per week, will run that for a while and see how it suits me and how it goes. It's not set in concrete so if I do not enjoy it and the gains are not there I will change it.
The aim with my workout is to be short and sweet, incorporating compound lifts and some isolation exercises along with some high rep body weight training as a 'finisher' at the end. I do not have the time to live in my gym, I train at home, usually straight after work and I need time for recovery so hopefully this will do the job I need done!
Not sure if I will run it 5 days a week with two rest days, or just have one day rest and cycle through to day one, or just keep going with no days off, will play it by ear and see how I feel at this stage, have never really run a split before so will be all new to me.
DAY 1
Squat
Seated Leg Extensions & Reverse Leg Curls
Seated Calf Raises
finisher - Incline full sit ups
DAY 2
Bend Over Barbell rows
Dead Lifts
Lat Pulldown
finisher - Chin Ups & Hyperextensions
DAY 3
Bench Press
Dumbbell Flyers
Incline Bench Press
finisher - Dips & Abs
DAY 4
Military Press
Arnold Press
Side & Front Laterals
finisher - Abs
DAY 5
Barbell Curls
Alternate Dumbbell Curls
Tricep Push Downs
Scull Crushers
finisher - Push Ups & Reverse Push Ups & Abs
THE STARTING POINT :
WEIGHT 117kg
BODY FAT 31.7%
HYDRATION 49.5%
MUSCLE MASS 30.8%
BONE DENSITY 3.0%
All those readings were obtained using a digital body fat scale, probably not 100% accurate but better than nothing!
PHOTOS:
SUPPLEMENTS:
VITAMINS/FISH OIL:
AM
1 x Mens Multi, 4 x fish oil, 1 x Glucosamine
PM
1 x Mens Green, 4 x Fish Oil, 1 x Co-Enzyme Q10
I buy these in bulk when they are 50% off at Chemist Warehouse....never pay full price.
WPI:
No Bull Supplements WPI, need I say more?
Usually have 1 -2 shakes a day
PRE WORKOUT AND BCAA's:
I use 10 gram pre workout when ever I feel I need it (not all the time) and 15 grams of BCAA's during workout in my water bottle, I like the taste better than plain water while training.
CREATINE and TEST BOOST MAX:
I will be giving the test Boost Max a three month run in 2013, and well creatine was $19 a kilo so might as well take it.
Dosage is Test Booster 6 grams AM and 6 grams PM and Creatine 5 gram per day.
WHERE THE MAGIC WILL HAPPEN:
Out door gym under the verandah, all the gear is Samson barbells made in Sydney Australia by Australian workers, even the weights were cast in a foundry by Australians in Rydalmere, Sydney NSW, none of this imported Chinese rubbish here:
VIEW FROM THE GYM:
In 2013 I will seriously be looking at burning off this body fat, and getting some of these muscles out for everyone to see, also hoping to add a bit of weight to my 1RM lifts in my signature, I have deleted the lift goals and just listed my best recent lifts done within the last 12 month in my signature
Here they are again at the start of 2013, will see if they go up this year I think I have a bit left in my squat and dead lifts are starting to feel stronger
Bench 130kg x 1 | Squat 154.4kg x 1 | Deadlift 180.4kg x 1 | Press 74.24kg x 1
As for training I will be using a split routine for the first time, and a five day split at that
Will be hitting each muscle group only once per week, will run that for a while and see how it suits me and how it goes. It's not set in concrete so if I do not enjoy it and the gains are not there I will change it.
The aim with my workout is to be short and sweet, incorporating compound lifts and some isolation exercises along with some high rep body weight training as a 'finisher' at the end. I do not have the time to live in my gym, I train at home, usually straight after work and I need time for recovery so hopefully this will do the job I need done!
Not sure if I will run it 5 days a week with two rest days, or just have one day rest and cycle through to day one, or just keep going with no days off, will play it by ear and see how I feel at this stage, have never really run a split before so will be all new to me.
DAY 1
Squat
Seated Leg Extensions & Reverse Leg Curls
Seated Calf Raises
finisher - Incline full sit ups
DAY 2
Bend Over Barbell rows
Dead Lifts
Lat Pulldown
finisher - Chin Ups & Hyperextensions
DAY 3
Bench Press
Dumbbell Flyers
Incline Bench Press
finisher - Dips & Abs
DAY 4
Military Press
Arnold Press
Side & Front Laterals
finisher - Abs
DAY 5
Barbell Curls
Alternate Dumbbell Curls
Tricep Push Downs
Scull Crushers
finisher - Push Ups & Reverse Push Ups & Abs
THE STARTING POINT :
WEIGHT 117kg
BODY FAT 31.7%
HYDRATION 49.5%
MUSCLE MASS 30.8%
BONE DENSITY 3.0%
All those readings were obtained using a digital body fat scale, probably not 100% accurate but better than nothing!
PHOTOS:
SUPPLEMENTS:
VITAMINS/FISH OIL:
AM
1 x Mens Multi, 4 x fish oil, 1 x Glucosamine
PM
1 x Mens Green, 4 x Fish Oil, 1 x Co-Enzyme Q10
I buy these in bulk when they are 50% off at Chemist Warehouse....never pay full price.
WPI:
No Bull Supplements WPI, need I say more?
Usually have 1 -2 shakes a day
PRE WORKOUT AND BCAA's:
I use 10 gram pre workout when ever I feel I need it (not all the time) and 15 grams of BCAA's during workout in my water bottle, I like the taste better than plain water while training.
CREATINE and TEST BOOST MAX:
I will be giving the test Boost Max a three month run in 2013, and well creatine was $19 a kilo so might as well take it.
Dosage is Test Booster 6 grams AM and 6 grams PM and Creatine 5 gram per day.
WHERE THE MAGIC WILL HAPPEN:
Out door gym under the verandah, all the gear is Samson barbells made in Sydney Australia by Australian workers, even the weights were cast in a foundry by Australians in Rydalmere, Sydney NSW, none of this imported Chinese rubbish here:
VIEW FROM THE GYM:
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