Postie's 2013 Transformation

[Postie]

TUESDAY 21st MAY

BACK

Bent Over Barbell Row
92.5kg x 12, 12, 12, 11, 10

T Bar Row
82.5kg x 12, 12, 12, 11, 10

Chin Ups
Bodyweightx 50 (total)

Straight Arm Pull Down (Rope)
30kg x 12, 11, 10, 8, 8

 

[Postie]

THURSDAY 23rd MAY

SHOULDERS

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

BB Seated Military Press
55kg x 12, 11, 9, 9, 7

Side Raises
9.5kg x 12, 10, 8, 8, 8

BB Shrugs
130kg x 10, 10, 10, 10, 10

 

[Postie]

FRIDAY 24th May

ARMS

Supersetting

Tricep Cable Pressdown
32.5kg x 12, 12, 12, 12

Barbell Curls
32.5kg x 12, 12, 12, 12



Lying Tricep Extension
11kg x 15, 15, 12, 12

Concentration Curls
11kg x 12, 12, 12, 12



Rope Pressdown
27.5kg x 12, 12, 10, 10

Hammer Curls
11kg x 15, 12, 12, 12

 

[Postie]

SATURDAY 25th May

LEGS

Squat
60kg x 10
70kg x 10
80kg x 10
90kg x 10, 10, 10, 10

Leg Extension
55kg x 12, 12, 12, 12

I decided to give squats another go this week. I slowly worked my way up to 90kg. I really felt like I could have gone a lot further but didn't want to push it. The knee felt really good but I am not looking forward to the DOM's in the next few days.

 

[Postie]

MONDAY 27th MAY

CHEST

BB Incline Bench Press
72.5kg x 12, 11, 10, 8, 7

Incline DB Flys
23.5kg x 12, 12, 10, 10, 8

DIPS
Bodyweight x 12, 10, 9, 8, 7

DB Floor Press
23.5kg x 10, 9, 9, 9, 9

 

[Postie]

TUESDAY 28th MAY

BACK

Bent Over Barbell Row
95kg x 12, 12, 10, 10, 10

T Bar Row
85kg x 12, 12, 12, 10, 10

Chin Ups
Bodyweight x 50 (total)

Straight Arm Pull Down (Rope)
30kg x 12, 12, 12, 10, 8

 

[Postie]

WEDNESDAY 29th MAY

SHOULDERS

Seated Bent Over Lat Raises
16kg x 12, 12, 10, 10, 10

BB Seated Military Press
55kg x 12, 10, 9, 9, 8

Side Raises
9.5kg x 12, 10, 10, 10, 10

BB Shrugs
130kg x 12, 12, 10, 10, 10

 

[Postie]

SATURDAY 30th May

LEGS 1

Squat
100kg x 10, 10, 10, 10

Leg Extension
55kg x 12, 12, 12, 12

Knee is still holding up well but I was stuffed by the end.

 

[Postie]

FRIDAY 31st May

ARMS

Supersetting

Tricep Cable Pressdown
35kg x 12, 12, 10, 10

Barbell Curls
35kg x 12, 12, 11, 8



Lying Tricep Extension
12.5kg x 12, 12, 12, 12

Concentration Curls
12.5kg x 12, 10, 10, 10



Rope Pressdown
30kg x 12, 12, 10, 10

Hammer Curls
12.5kg x 12, 12, 12, 12

 

[Postie]

WEDNESDAY 5th JUNE

CHEST

BB Incline Bench Press
80kg x 8, 8, 7, 6, 5

Incline DB Flys
25kg x 8, 8, 8, 8, 8

DIPS
Bodyweight x 12, 10, 9, 8, 7

DB Floor Press
25kg x 10, 8, 8, 8, 8

It felt good to get back in the gym (my garage).
Our little fella was admitted to hospital on Saturday morning and wasnt realeased until late monday so pretty much spent those 3 days sitting on my arse, worrying and eating.

 

[Postie]

TUESDAY 28th MAY

BACK

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

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

Chin Ups
Bodyweight x 30 (total)

Straight Arm Pull Down (Rope)
32.5kg x 10, 8, 8, 7, 7

 

[Postie]

FRIDAY 7th JUNE

SHOULDERS (60 - 90 sec rest)

Seated Bent Over Lat Raises
17kg x 10, 8, 8, 8, 8

BB Seated Military Press
60kg x 10, 8, 8, 6, 6

Side Raises
12kg x 8, 8, 8, 8, 8

BB Shrugs
135kg x 10, 10, 10, 8, 8

 

[Postie]

TUESDAY 11th JUNE

CHEST (90 sec rest)

BB Incline Bench Press
80kg x 8, 8, 7, 6, 5

Incline DB Flys
25.5kg x 8, 8, 8, 7, 7

DIPS
Bodyweight x 12, 11, 9, 8, 7

DB Floor Press
25.5kg x 8, 7, 7, 7, 7

 

[Postie]

WEDNESDAY 12th JUNE

BACK

Bent Over Barbell Row
100kg x 8, 8, 8, 8, 8

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

Chin Ups
Bodyweight x 30 (total)

Straight Arm Pull Down (Rope)
32.5kg x 8, 8, 8, 8, 8

 

[Postie]

THURSDAY 13th JUNE

SHOULDERS (60 - 90 sec rest)

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

BB Seated Military Press
62.5kg x 8, 8, 8, 6, 5

Side Raises
12kg x 8, 8, 8, 7, 6

BB Shrugs
135kg x 10, 10, 10, 10, 8

 

[Postie]

MONDAY 17th JUNE

LEGS 1 (60 - 90 sec rest)

Squat
120kg x 8, 7, 6, 5

Leg Extension
60kg x 12, 10, 10, 10

 

[Postie]

TUESDAY 18th JUNE

CHEST (60 -90 sec rest)

BB Incline Bench Press
80kg x 8, 8, 6, 5, 4

Incline DB Flys
25.5kg x 8, 8, 8, 8, 7

DIPS
Bodyweight x 10, 8, 7, 6, 6

DB Floor Press
25.5kg x 8, 8, 7, 7, 7

 

[Postie]

THURSDAY 20th JUNE

SHOULDERS (60 - 90 sec rest)

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

BB Seated Military Press
62.5kg x 8, 8, 7, 5, 5

Side Raises
12kg x 8, 8, 7, 7, 6

BB Shrugs
135kg x 10, 10, 10, 8, 8

 

[Postie]

I thought I would add an update.

I have really been struggling with my diet these past few months. I have been drinking every weekend and eating way to much crap and I want to get back on track.

I was given a copy of CBL last week and after reading it I decided that this might be exactly what I need. I started the prep phase on Monday, weighing in at 101kg. I felt fine the first few days, felt like shit on wednesday/most of thursday, but am feeling really good today. Lots of energy. I am only going to run the prep phase for 7 days as I have been training at a high intensity all week and the book says you can drop 3.

Weighed in this morning at 98.3kg. I expect to put a fair bit back on after my first carb up on Sunday night. I thought it would be harder fasting in the mornings as I usually eat breakfast as soon as I wake. However a few black coffees have kept me at bay until lunch time. I had cravings the first few days but they have subsided. I am not sure how I will go when I carb up as I am feeling quite full at the end of the day consuming around 2300 - 2500 calories.

 

[Postie]

SUNDAY 30th JUNE

CHEST & TRI'S

BB Incline Bench Press (90 sec )
80kg x 8, 8, 7, 5

Incline DB Flys (90 sec)
25.5kg x 8, 8, 7, 6

DIPS Bodyweight x 11, 9, 8, 7 (90 sec)

DB Floor Press (90 sec)
25.5kg x 8, 8, 8, 7

Tricep Cable Pressdown ( 60 sec)
35kg x 10, 10, 8, 7

Lying Tricep Extension (60 sec)
12kg x 8, 8, 7, 7