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Postie's 2013 Transformation

I am finally back into training after 2 1/2 weeks off. I fell off the top rung of a 2.4m step ladder and landed on all fours onto concrete. Unfortunately my right knee took most of the impact. Luckily no broken bones (A few bruised ribs) but my knee is still twice the size of the other one and I cannot bend it fully. I went for an ultrasound the other day and they said it is just full of blood and may take months to go down.




SATURDAY 2ND MARCH

 CHEST

BB Incline Bench Press
67.5kg x 15, 12, 10

Incline DB Flys
19.5kg x 15, 12, 12

DIPS
Bodyweight x 11, 9, 8

DB Floor Press
19.5kg x 15, 12, 12



SUNDAY 3RD MARCH

 BACK

Lat Pull Down
95kg x 15, 15, 10

Bent Over Barbell Row
82.5kg x 15, 15, 12

T Bar Row
70kg x 15, 15, 12

Straight Arm Pull Down (Rope)
20kg x 15, 15, 15



MONDAY 4TH MARCH

SHOULDERS

Bent Over Lat Raises
12.5kg x 15, 15, 15

BB Military Press
42.5kg x 15, 15, 14

BB Upright Row
40kg x 15, 15, 12

BB Shrugs
95kg x 15, 15, 15
 
WEDNESDAY 6th MARCH

 CHEST & TRI'S

BB Incline Bench Press
67.5kg x 15, 14, 12

Incline DB Flys
19.5kg x 15, 14, 12

DIPS
Bodyweight x 12, 10, 10

DB Floor Press
19.5kg x 15, 15, 12

Tricep Cable Pressdown
20kg x 15
25kg x 12, 10

Rope Pressdown
20kg x 12, 10
 
THURSDAY 7th MARCH

 BACK & BICEPS

Lat Pull Down
95kg x 15, 15, 12

Bent Over Barbell Row
82.5kg x 15, 12, 12

T Bar Row
70kg x 15, 15, 15

Straight Arm Pull Down (Rope)
22.5kg x 15, 15, 10

Barbell Curls
25kg x 15, 12, 10
 
FRIDAY 8th MARCH

SHOULDERS

Bent Over Lat Raises
13kg x 15, 15, 15

BB Military Press
45kg x 15, 15, 11

BB Upright Row
42.5kg x 15, 14, 10

BB Shrugs
100kg x 15, 15, 15

I have decided it is time to improve my diet. For the last few months I have been watching what I eat but have now decided to be more strict. I have decided to do the TKD diet. This appeals to me because of the allowed carbs before and after a workout. As I work out just before dinner it allows me to be a little relaxed on the carbs for that meal. (It is hard when you have 4 kids).
 
SUNDAY 10th MARCH

 CHEST & TRI'S

BB Incline Bench Press
82.5kg x 10, 7, 6, 5

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

DIPS
Bodyweight x 9, 8, 7

DB Floor Press
22.5kg x 10, 9, 7, 7

Tricep Cable Pressdown
30kg x 11, 10, 8

Lying Dumbbell Extensions
9.5kg x 11, 11, 11

I have been feeling really flat the past few days. Probably due to the new diet, so hopefully it won't take me long to get used to it.
 
MONDAY 11th MARCH

 BACK & BICEPS

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

T Bar Row
90kg x 10, 8, 8, 8

Chin Ups
25 (total)Bodyweight

Straight Arm Pull Down (Rope)
25kg x 12, 10, 10, 10

Barbell Curls
30kg x 15, 11, 8

Hammer Curls
9.5kg x 15, 12, 12
 
TUESDAY 12th MARCH

SHOULDERS

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

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

BB Upright Row
47.5kg x 12, 10, 8, 7

BB Shrugs
110kg x 15, 12, 10, 8
 
Hey Postie,
I would throw in some side raises, or omit the upright rows in favour of these.

Keep up the good work.
 
GROAR said:
Hey Postie,
I would throw in some side raises, or omit the upright rows in favour of these.

Keep up the good work.
Click to expand...


Thanks for the advice mate. I will give it a go. I have been thinking that doing both Upright Rows and Shrugs was a bit of an overkill anyway.
 
THURSDAY 14th MARCH

 CHEST & TRI'S

BB Incline Bench Press
82.5kg x 8, 7, 5, 4

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

DIPS
Bodyweight x 10, 10, 10, 8

DB Floor Press
22.5kg x 12, 10, 10, 10

Tricep Cable Pressdown
30kg x 12, 11, 10

Lying Dumbbell Extensions
10kg x 12, 12, 12
 
Friday 15th MARCH

 BACK & BICEPS

Bent Over Barbell Row
97.5kg x 10, 9, 8, 8

T Bar Row
92.5kg x 10, 8, 8, 8

Chin Ups
30(total) Bodyweight

Straight Arm Pull Down (Rope)
30kg x 11, 8, 8, 8

Barbell Curls
32.5kg x 12, 9, 8

Hammer Curls
10kg x 12, 12, 10
 
Monday 18th MARCH

SHOULDERS

Seated Bent Over Lat Raises
15kg x 14, 12, 12, 12

BB Military Press
55kg x 12, 12, 10, 9
Side Raises
7kg x 15, 12, 12, 12

BB Shrugs
115kg x 12, 12, 12, 10
 
THURSDAY 20th MARCH

 CHEST & TRI'S

BB Incline Bench Press
70kg x 12, 11, 9, 7

Incline DB Flys
19.5kg x 15, 12, 12, 12

DIPS
Bodyweight x 12, 10, 9, 8

DB Floor Press
19.5kg x 15, 12, 11, 10

Tricep Cable Pressdown
25kg x 15, 12, 12

Rope Pressdown
20kg x 12, 12, 12

I have had a slight loss of strength on this new diet. I am still feeling sluggish through the day as well. Hopefully I will get used to it soon.
 
THURSDAY 21st MARCH

 BACK & BICEPS

Bent Over Barbell Row
85kg x 15, 14, 11, 11

T Bar Row
75kg x 15, 15, 12, 12

Chin Ups
30(total) Bodyweight

Straight Arm Pull Down (Rope)
25kg x 15, 14, 12, 12

Barbell Curls
30kg x 14, 12, 10

Concentration Curls
10kg x 10, 10, 10
 
FRIDAY 22nd MARCH

SHOULDERS

Seated Bent Over Lat Raises
15.5kg x 15, 15, 12, 10

BB Military Press
50kg x 15, 14, 10, 9

Side Raises
7.5kg x 15, 14, 12, 12

BB Shrugs
110kg x 15, 15, 12, 10
 
SUNDAY 24th MARCH

 CHEST & TRI'S

BB Incline Bench Press
70kg x 12, 12, 11, 9

Incline DB Flys
19.5kg x 15, 12, 12, 12

DIPS
Bodyweight x 12, 10, 10, 10

DB Floor Press
19.5kg x 15, 14, 14, 14

Tricep Cable Pressdown
25kg x 15, 14, 12

Rope Pressdown
20kg x 12, 12, 12
 
MONDAY 25th MARCH

 BACK & BICEPS

Bent Over Barbell Row
85kg x 15, 15, 14, 12

T Bar Row
77.5kg x 15, 15, 12, 12

Chin Ups
30(total) Bodyweight

Straight Arm Pull Down (Rope)
25kg x 15, 14, 14, 12

Barbell Curls
30kg x 15, 14, 10

Concentration Curls
10kg x 12, 11, 10
 
TUESDAY 26th MARCH

SHOULDERS

Seated Bent Over Lat Raises
15.5kg x 15, 15, 14, 10

BB Military Press
50kg x 15, 14, 12, 11

Side Raises
8kg x 15, 14, 12, 11

BB Shrugs
110kg x 15, 15, 15, 12
 
THURSDAY 28th MARCH

 CHEST & TRI'S

BB Incline Bench Press
82.5kg x 8, 7, 7, 6

Incline DB Flys
22.5kg x 12, 11, 10, 10

DIPS
Bodyweight x 11, 10, 10, 10

DB Floor Press
22.5kg x 12, 11, 11, 10

Tricep Cable Pressdown
30kg x 12, 11, 10

Lying Dumbbell Extensions
10kg x 10, 10, 10
 
TUESDAY 2nd April

 BACK & BICEPS

Bent Over Barbell Row
100kg x 10, 9, 8, 7

T Bar Row
95kg x 8, 7, 7, 6

Chin Ups
30(total) Bodyweight

Straight Arm Pull Down (Rope)
30kg x 11, 10, 9, 9

Barbell Curls
33.5kg x 12, 11, 8

Concentration Curls
12kg x 9, 9, 9
 
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