Johnnie Walker
Borderline Kunce
Do you think calf raises are needed what with heavy squats and deads? I find my calves getting a pretty good beasting from deads
-
Join the Ausbb - Australian BodyBuilding forum The Ausbb - Australian BodyBuilding forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Ausbb- Australian Bodybuilding Forum stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.
If you have any problems with the registration process or your account login, please contact contact us.
Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.
Postie's 2013 Transformation
- Thread starter Postie
- Start date
-
- Tags
- 2013 postie transformation
Postie
New member
I don't feel like I have worked them enough with just squats and deads. In saying that though I am going to drop them for the next month.
Postie
New member
I have decided to change things up a little this month and do my own modified version of GVT. I am going to add in some extra accessory exercises as I enjoy the extra volume.
MONDAY 2ND DECEMBER
LEGS
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
Squat
100kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 9
Leg Extensions
60kg x 12, 12, 12, 12, 12
Leg Curls
40kg x 10, 10, 10, 10, 10
....................................
Barbell Curls
35kg x 12, 12, 8, 8, 8
The first 5 sets of squats felt way to easy but by the time I got the the 9th my quads were burning. Cheated and had a 1.20 minute rest for the last set and then layed down for a minute
MONDAY 2ND DECEMBER
LEGS
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
Squat
100kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 9
Leg Extensions
60kg x 12, 12, 12, 12, 12
Leg Curls
40kg x 10, 10, 10, 10, 10
....................................
Barbell Curls
35kg x 12, 12, 8, 8, 8
The first 5 sets of squats felt way to easy but by the time I got the the 9th my quads were burning. Cheated and had a 1.20 minute rest for the last set and then layed down for a minute
Postie
New member
TUESDAY 3RD DECEMBER
CHEST
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
Flat Bench Press
65kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
Incline DB Flys
17.5kg x 12, 12, 12, 12, 12
DIPS
Bodyweight x 10, 10, 10, 10, 8
.........................................
Lying Tricep Extension
12.5kg x 12, 12, 12, 12, 10
CHEST
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
Flat Bench Press
65kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
Incline DB Flys
17.5kg x 12, 12, 12, 12, 12
DIPS
Bodyweight x 10, 10, 10, 10, 8
.........................................
Lying Tricep Extension
12.5kg x 12, 12, 12, 12, 10
Postie
New member
I think I was looking my best back in september when I got down to 96kg and had the lowest BF% I'd had in a while. I then decided to do a slow bulk but that quickly escalated into me eating anything I could get my hands on.
I am slowly cutting now but this time of year is hard. To many parties and functions.
I am slowly cutting now but this time of year is hard. To many parties and functions.
Postie
New member
WEDNESDAY 4TH DECEMBER
BACK
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
Bent Over Barbell Row
75kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
Deadlift
110kg x 12, 12, 12, 12, 12
Lat Pull Down
55kg x 12, 12, 10, 10, 10
......................................
Incline DB Curls
12.5kg x 12, 10, 8, 8, 8
Rows felt relatively easy.
Felt like I barely had time to catch my breath between sets on deads even though it was a light weight. Definitely got the heart rate going.
BACK
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
Bent Over Barbell Row
75kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
Deadlift
110kg x 12, 12, 12, 12, 12
Lat Pull Down
55kg x 12, 12, 10, 10, 10
......................................
Incline DB Curls
12.5kg x 12, 10, 8, 8, 8
Rows felt relatively easy.
Felt like I barely had time to catch my breath between sets on deads even though it was a light weight. Definitely got the heart rate going.
Postie
New member
THURSDAY 5TH DECEMBER
SHOULDERS
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
BB Seated Military Press
50kg x 10, 10, 10, 10, 10, 9, 8, 8, 8, 8
BB Shrugs
125kg x 12, 12, 12, 12, 12
Bent Over Lat Raises
12kg x 12, 12, 10, 10, 10
....................................
Rope Cable Pressdown
27.5kg x 12, 12, 10, 10, 10
SHOULDERS
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
BB Seated Military Press
50kg x 10, 10, 10, 10, 10, 9, 8, 8, 8, 8
BB Shrugs
125kg x 12, 12, 12, 12, 12
Bent Over Lat Raises
12kg x 12, 12, 10, 10, 10
....................................
Rope Cable Pressdown
27.5kg x 12, 12, 10, 10, 10
Postie
New member
FRIDAY 6TH DECEMBER
LEGS
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
Squats
105kg x 10, 10, 10, 10, 10, 10, 10, 10, 9, 9
Leg Extensions
62.5kg x 12, 12, 12, 12, 12
Leg Curls
40kg x 12, 12, 12, 10, 10
....................................
Barbell Curl
30kg x 12, 12, 12, 10, 10
This is definitely the hardest of the 4 workouts. Just under 100 squats in 20 mins is a killer.
Weighed in at 102.4kg this morning. I have been doing CBL for a month, but ths week changed it up a little by eating a small amount of carbs pre workout.
LEGS
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
Squats
105kg x 10, 10, 10, 10, 10, 10, 10, 10, 9, 9
Leg Extensions
62.5kg x 12, 12, 12, 12, 12
Leg Curls
40kg x 12, 12, 12, 10, 10
....................................
Barbell Curl
30kg x 12, 12, 12, 10, 10
This is definitely the hardest of the 4 workouts. Just under 100 squats in 20 mins is a killer.
Weighed in at 102.4kg this morning. I have been doing CBL for a month, but ths week changed it up a little by eating a small amount of carbs pre workout.
Postie
New member
MONDAY 9th DECEMBER
CHEST
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
Flat Bench Press
67.5kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
Incline DB Flys
18.25kg x 12, 12, 12, 12, 10
DIPS
Bodyweight x 10, 8, 8, 8, 8
.........................................
Lying Tricep Extension
12.5kg x 12, 12, 12, 12, 12
CHEST
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
Flat Bench Press
67.5kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
Incline DB Flys
18.25kg x 12, 12, 12, 12, 10
DIPS
Bodyweight x 10, 8, 8, 8, 8
.........................................
Lying Tricep Extension
12.5kg x 12, 12, 12, 12, 12
Postie
New member
TUESDAY 10TH DECEMBER
BACK
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
Bent Over Barbell Row
80kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
Deadlift
115kg x 12, 12, 12, 12, 12
Lat Pull Down
55kg x 12, 10, 10, 10, 8
......................................
Incline DB Curls
12.5kg x 10, 10, 10, 10, 10
Diet has been shit lately. I find it easy during the week but so hard on the weekends - especially this time of year. The only plus is I am maintaining the same weight.
BACK
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
Bent Over Barbell Row
80kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
Deadlift
115kg x 12, 12, 12, 12, 12
Lat Pull Down
55kg x 12, 10, 10, 10, 8
......................................
Incline DB Curls
12.5kg x 10, 10, 10, 10, 10
Diet has been shit lately. I find it easy during the week but so hard on the weekends - especially this time of year. The only plus is I am maintaining the same weight.
Postie
New member
WEDNESDAY 11TH DECEMBER
SHOULDERS
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
BB Seated Military Press
50kg x 10, 10, 10, 10, 10, 9, 8, 8, 8, 8
BB Shrugs
130kg x 12, 12, 12, 12, 12
Face Pulls
25kg x 12, 12, 12, 12, 12
....................................
Rope Cable Pressdown
27.5kg x 12, 12, 10, 10, 10
SHOULDERS
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
BB Seated Military Press
50kg x 10, 10, 10, 10, 10, 9, 8, 8, 8, 8
BB Shrugs
130kg x 12, 12, 12, 12, 12
Face Pulls
25kg x 12, 12, 12, 12, 12
....................................
Rope Cable Pressdown
27.5kg x 12, 12, 10, 10, 10
Postie
New member
THURSDAY 12TH DECEMBER
LEGS
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
Squats
110kg x 10, 10, 10, 10, 10, 10, 10, 8, 8, 8
Leg Extensions
62.5kg x 12, 12, 10, 10, 10
Leg Curls
40kg x 12, 10, 10, 10, 10
....................................
Barbell Curl
30kg x 12, 12, 12
LEGS
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
Squats
110kg x 10, 10, 10, 10, 10, 10, 10, 8, 8, 8
Leg Extensions
62.5kg x 12, 12, 10, 10, 10
Leg Curls
40kg x 12, 10, 10, 10, 10
....................................
Barbell Curl
30kg x 12, 12, 12
Postie
New member
SATURDAY 14th DECEMBER
CHEST
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
Flat Bench Press
70kg x 10, 10, 10, 10, 10, 10, 10, 9, 9, 8
Incline DB Flys
20kg x 10, 10, 10, 10, 10
DIPS
Bodyweight x 10, 10, 10, 8, 8
.........................................
Lying Tricep Extension
13.25kg x 10, 10, 10, 10, 10
Weighed in at 101.5kg yesterday.
Enjoying doing GVT. I am absolutely shagged at the end of the workout. Feels more like HIIT then weight training. I will probably keep it up until the new year.
CHEST
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
Flat Bench Press
70kg x 10, 10, 10, 10, 10, 10, 10, 9, 9, 8
Incline DB Flys
20kg x 10, 10, 10, 10, 10
DIPS
Bodyweight x 10, 10, 10, 8, 8
.........................................
Lying Tricep Extension
13.25kg x 10, 10, 10, 10, 10
Weighed in at 101.5kg yesterday.
Enjoying doing GVT. I am absolutely shagged at the end of the workout. Feels more like HIIT then weight training. I will probably keep it up until the new year.
Postie
New member
MONDAY 16TH DECEMBER
BACK
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
Bent Over Barbell Row
82.5kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 9
Deadlift
120kg x 10, 10, 10, 10, 10
Lat Pull Down
55kg x 10, 10, 10, 8, 8
......................................
Incline DB Curls
13.25kg x 10, 10, 10
BACK
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
Bent Over Barbell Row
82.5kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 9
Deadlift
120kg x 10, 10, 10, 10, 10
Lat Pull Down
55kg x 10, 10, 10, 8, 8
......................................
Incline DB Curls
13.25kg x 10, 10, 10
Postie
New member
TUESDAY 17TH DECEMBER
SHOULDERS
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
BB Seated Military Press
50kg x 10, 10, 10, 10, 10, 9, 9, 8, 8, 8
BB Shrugs
140kg x 10, 10, 10, 10, 10
....................................
Rope Cable Pressdown
27.5kg x 12, 12, 10
I am going to drop the weight back to 45kg for military press then work my way back up. All the other weights I have been using for the other exercises seem about right.
I think it is time for a new program come January. I would like to do something a little different to the split routine I have done most of the year.
SHOULDERS
(Maximum 60 sec rest between sets)
(2 mins rest between exercises)
BB Seated Military Press
50kg x 10, 10, 10, 10, 10, 9, 9, 8, 8, 8
BB Shrugs
140kg x 10, 10, 10, 10, 10
....................................
Rope Cable Pressdown
27.5kg x 12, 12, 10
I am going to drop the weight back to 45kg for military press then work my way back up. All the other weights I have been using for the other exercises seem about right.
I think it is time for a new program come January. I would like to do something a little different to the split routine I have done most of the year.