Postie's 2013 Transformation

[Postie]

I have been lurking here for a while and thought this would be a good time to sign up and make a first post. I have just started back into training (2-3 months) after a 6 year hiatus due to work. During that time I kept fairly fit due to a physical job with long hours.



About 12 months ago I changed occupations and went from hard work to sitting on my butt. I gave up smoking (which is good) and the kilo’s started rolling on. My long term plan is to build more muscle but the short term is to drop some body fat and maybe get to 100kg.

My current Stats are –

Height: 6’2
Weight: 107kg
Age: 37




http://i1297.photobucket.com/albums/ag28/Postie_Man/IMG_0423_zpsf922b7d2.jpg
http://i1297.photobucket.com/albums/ag28/Postie_Man/IMG_0425_zps887d428c.jpg
http://i1297.photobucket.com/albums/ag28/Postie_Man/IMG_0424_zps1ced8447.jpg
http://i1297.photobucket.com/albums/ag28/Postie_Man/IMG_0433_zps91be637b.jpg

 

[Tregs]

Solid base for this comp mate good luck . Will be keeping an eye on this 1

 

[Postie]

I thought it was about time I started to log my workouts on here.
These are my working sets only.
I like to Superset Chest and Back. At the moment I am trying to workout in the 10 - 12 rep range but every 3rd workout I try to go heavier in 5-8 range

Monday 14th January

Chest and Back


BB Incline Bench Press
72.5kg x 12, 10, 10, 8

DB Flys
22.5kg x 14, 12, 10, 10

DB Flat Bench
25kg x 12, 12, 10, 10

Lat Pull Down
95kg x 14, 12, 10, 10

Bent Over Barbell Row
87.5kg x 12, 10, 10, 10

One Arm Row
30kg x 14, 12, 10, 10

 

[RyanF]

^ Session looks good. You lifts make me a wee bit jelly.

 

[Postie]

^ Session looks good. You lifts make me a wee bit jelly.

Thanks mate.



TUESDAY 15th JANUARY

LEGS

I train from home so have a limited set up when it comes to doing legs.

Squats
100kg x 12, 10, 8, 6

Leg Curls
40kg x 12, 12, 8, 8

Leg Extensions
40kg x 12, 12, 12, 12


Since I started training again I have really been slack when it comes to legs.

Forgot to post these photo's with the others.

http://i1297.photobucket.com/albums/ag28/Postie_Man/IMG_0438_zps07a5df87.jpg
http://i1297.photobucket.com/albums/ag28/Postie_Man/IMG_0439_zps1f2f804c.jpg
http://i1297.photobucket.com/albums/ag28/Postie_Man/IMG_0440_zps74a0c368.jpg

 

[lex]

Good luck!

 

[Postie]

Good luck!

Cheers mate. Same to you.


WEDNESDAY 16th JANUARY

SHOULDERS

Bent Over Lat Raises
14.5kg x 12, 10, 10, 10

BB Military Press
52.5kg x 14, 12, 10, 8

BB Upright Row
45kg x 12, 12, 9, 8

BB Shrugs
105kg x 12, 12, 12, 12

 

[Postie]

THURSDAY 17TH JANUARY

ARMS


Tricep Cable Pressdown
5 Plates + 2.5kg x 14, 12, 12

Barbell Curls
30kg x 14, 12, 12

Lying Dumbbell Extensions
14.5kg x 11, 10, 9

Hammer Curls
14.5kg x 10, 10, 9

Rope Pressdown
5 Plates x 12, 10
4 Plates x 14

Concentration Curls
12kg x 10, 10, 10

 

[Postie]

FRIDAY 18th JANUARY

REST DAY




SATURDAY 19th JANUARY

CHEST & BACK



BB Incline Bench Press
72.5kg x 12, 10, 10, 8

DB Flys
22.5kg x 12, 12, 10, 8

DB Flat Bench
25kg x 12, 12, 10, 10

Lat Pull Down
97.5kg x 14, 12, 10, 10

Bent Over Barbell Row
90kg x 12, 12, 11, 10

One Arm Row
32kg x 13, 12, 11, 10


I am still increasing the weight or reps on my back exercises every week but my chest has plateaued.

 

[Postie]

SUNDAY 20th JANUARY

REST DAY



MONDAY 21st JANUARY

LEGS


Squats
100kg x 12, 11, 9, 8

Leg Curls
42.5kg x 12, 11, 8, 8

Leg Extensions
42.5kg x 12, 12, 12, 12

 

[Postie]

TUESDAY 22nd JANUARY

SHOULDERS

Bent Over Lat Raises
15.5kg x 12, 12, 12, 10

BB Military Press
55kg x 12, 10, 8, 8

BB Upright Row
45kg x 12, 12, 10, 10

BB Shrugs
110kg x 12, 12, 10, 10

 

[Postie]

WEDNESDAY 23rd JANUARY

REST DAY



THURSDAY 24TH JANUARY

ARMS


Tricep Cable Pressdown
5 Plates + 2.5kg x 14, 12, 10

Barbell Curls
37.5kg x 12, 8, 8

Lying Dumbbell Extensions
14.5kg x 10, 10, 10

Hammer Curls
14.5kg x 11, 10, 10

Rope Pressdown
4 Plates + 2.5kg x 14, 12, 12

Concentration Curls
12kg x 12, 12, 12


I was going to do the next few weeks at higher reps but my brother is back in the country for 2 weeks leave and he likes to lift heavy. Looking forward to having a training partner again.

 

[Tregs]

Nice workout mate don't let your brother push you to hard

 

[Postie]

Nice workout mate don't let your brother push you to hard

No I took it easy mate, didn't want to end up with an injury.

 

[Postie]

OK it's time to start tracking my workouts again. I have had a lot on these past few weeks and haven't trained as much as I would have liked but it is all go again now.

I am doing higher reps for the next few weeks.


MONDAY 4TH FEBRUARY

CHEST & BACK


BB Incline Bench Press
62.5kg x 15, 15, 15

DB Flys
17kg x 15, 15, 15

DB Flat Bench
25kg x 15, 15, 15

Lat Pull Down
90kg x 15, 15, 15

Bent Over Barbell Row
75kg x 20, 20, 15

T Bar Row
75kg x 20, 20, 20

 

[Postie]

TUESDAY 5TH FEBRUARY

LEGS


Squats
80kg x 15, 15, 15

Leg Curls
35kg x 15, 15, 15

Leg Extensions
35kg x 15, 15, 15

 

[Postie]

WEDNESDAY 5TH FEBRUARY

SHOULDERS

Bent Over Lat Raises
14.5kg x 15, 12
12kg x 15, 12

BB Military Press
40kg x 20, 15, 12

BB Upright Row
35kg x 15, 15, 12

BB Shrugs
90kg x 15, 15, 15

 

[Postie]

SATURDAY 9TH FEBRUARY

CHEST & BACK


BB Incline Bench Press
65kg x 15, 15, 12

DB Flys
18kg x 15, 15, 12

DB Flat Bench
25kg x 15, 12, 12

Lat Pull Down
92.5kg x 15, 15, 12

Bent Over Barbell Row
80kg x 15, 15, 15

T Bar Row
80kg x 12, 12, 12



MONDAY 11TH FEBRUARY

SHOULDERS

Bent Over Lat Raises
12kg x 15, 15,15

BB Military Press
42.5kg x 20, 15, 12

BB Upright Row
37.5kg x 15, 15, 12

BB Shrugs
95kg x 15, 15, 15

 

[Postie]

WEDNESDAY 13TH FEBRUARY

CHEST & BACK


BB Incline Bench Press
80kg x 10, 8, 7

DB Flys
22.5kg x 10, 10, 8

DIPS
Bodyweight x 10, 10, 8

DB Floor Press
22.5kg x 12, 10, 10

Lat Pull Down
105kg x 10, 10, 8

Bent Over Barbell Row
95kg x 10, 10, 8

T Bar Row
90kg x 10, 8, 8

Straight Arm Pull Down (Rope)
4 Plates x 12, 12, 12

 

[Postie]

TUESDAY 14TH FEBRUARY

LEGS


Squats
100kg x 12, 10, 8

Leg Curls
45kg x 12, 10, 8

Leg Extensions
45kg x 12, 12, 12

I did 3 x 10 of Burpees straight after. I had to stop as I felt like passing out. I really need to work on my fitness. It is just a pity I hate cardio so much.