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Postie's 2013 Transformation

WEDNESDAY 9th OCTOBER

SHOULDERS

Bent Over Lat Raises (60 sec)
5kg x 10
12.5kg x 8, 8, 8, 8

Cable One Arm Reverse Fly (60 sec)
7.5kg x 10, 10, 8, 8

BB Seated Military Press (90 sec)
40kg x 8
50kg x 8
60kg x 8
67.5kg x 6, 6, 6, 6

 Side Raises (60 sec)
10.75kg x 8, 7, 7, 7 (Very slow and controlled)

BB Shrugs (90 sec)
120kg x 8
140kg x 8
150kg x 8
160kg x 5
170kg x 5 (The only thing stopping me from adding more weight on these is grip strength)

 
THURSDAY 10th OCTOBER

LEGS & BI's

Squat (90 sec)
60kg x 8
80kg x 8
100kg x 8
120kg x 8
130kg x 6
140kg x 5, 5

Seated Calf Raise (45 sec)
110kg x 15, 15, 15, 15

Barbell Curls (60 sec)
35kg x 8
42.5kg x 8, 8, 8

Incline DB Curls (60 sec)
12.5kg x 8, 8, 8

A very quick session after dinner as it was too hot in the garage to train earlier.
 
I don't know if "epic" is the right word. I will just be happy to see any improvement when I compare my start and finish photo's.

I did get down to 95kg about 3 months ago (12kg loss). However I started to bulk again and just tipped the scales at 100kg.


FRIDAY 11th OCTOBER

 CHEST & TRI'S

Incline Bench Press (90 sec )
40kg x 8
60kg x 8
70kg x 8
80kg x 8
87.5kg x 5, 5, 5, 5

Incline DB Flys (90 sec)
30kg x 8, 7, 6, 6

DIPS (60 sec)
Bodyweight x 10, 10, 10, 10

DB Floor Press (90 sec)
30kg x 8, 8, 8, 8


Cable Pressdown ( 60 sec)
35kg x 8
37.5kg x 8, 8, 7

Lying Tricep Extension (60 sec)
14.5kg x 8, 8, 7

Rope Cable Pressdown ( 60 sec)
30kg x 8, 7, 7
 
MONDAY 14th OCTOBER

BACK

Bent Over Barbell Row (90 sec)
40kg x 10
60kg x 10
80kg x 10
100kg x 8, 8
105kg x 5, 5, 5, 5

Wide Grip Pull Up (60 sec)
BW x 5, 5, 5, 5

T Bar Row (90 sec)
85kg x 8
95kg x 8
105kg x 8, 8, 5, 5

Deadlift (120 sec)
100kg x 8
120kg x 8
140kg x 5
150kg x 5
160kg x 5
 
TUESDAY 15th OCTOBER

SHOULDERS

Bent Over Lat Raises (60 sec)
5kg x 10
13.25kg x 8, 8, 8, 8

Cable One Arm Reverse Fly (60 sec)
8.5kg x 8, 8, 8, 8

BB Seated Military Press (90 sec)
40kg x 8
50kg x 8
60kg x 8
70kg x 5, 5, 5, 5
80kg x 2
85kg x 1 (New PR)

 Side Raises (60 sec)
10.75kg x 8, 8, 7, 7 (Very slow and controlled)

BB Shrugs (90 sec)
120kg x 8
140kg x 8
150kg x 8
160kg x 5
170kg x 5, 5, 4 (grip gave out)
 
WEDNESDAY 16th OCTOBER

LEGS & BICEPS

Squat (90 sec)
60kg x 8
80kg x 8
100kg x 8
120kg x 8
130kg x 5
140kg x 5
145kg x 5

Seated Calf Raise (60 sec)
120kg x 15, 15, 15, 12

Leg Extension (60 sec)
80kg x 10, 8, 8, 8

Leg Curls (60 sec)
50kg x 8, 8, 8, 8


Barbell Curls (60 sec)
35kg x 8
45kg x 8, 7, 7

Incline DB Curls (60 sec)
13.25kg x 7, 7, 7
 
FRIDAY 18th OCTOBER

 CHEST & TRI'S

Incline Bench Press (90 sec )
40kg x 8
60kg x 8
70kg x 8
80kg x 8
90kg x 5, 5, 5, 5

Incline DB Flys (90 sec)
30kg x 8, 8, 8, 6

DIPS (60 sec)
Bodyweight x 10, 10, 10, 10

DB Floor Press (90 sec)
30kg x 9, 9, 8, 8


Cable Pressdown ( 60 sec)
37.5kg x 8, 8, 8

Lying Tricep Extension (60 sec)
14.5kg x 8, 8, 8

Rope Cable Pressdown ( 60 sec)
30kg x 8, 8, 8
 
SATURDAY 19th OCTOBER

BACK

Bent Over Barbell Row (90 sec)
40kg x 8
60kg x 8
80kg x 8
100kg x 8, 8
110kg x 5, 5, 5, 5

Wide Grip Pull Up (60 sec)
BW x 6, 5, 5, 5 Reps are not really increasing but my weight is. lol

T Bar Row (90 sec)
85kg x 8
95kg x 8
110kg x 5, 5, 5, 5

Deadlift (120 sec)
120kg x 8
140kg x 5
150kg x 5
160kg x 5
170kg x 3
180kg x 1
185kg x 1
190kg x 1

This is a PB for me. I think I have finally found my form with deads. I never trained them in the past because they never felt right.
Also thinking about investing in a belt.
 
SUNDY 20th OCTOBER

SHOULDERS

Bent Over Lat Raises (60 sec)
5kg x 8
14.5kg x 8, 8, 8, 8

Cable One Arm Reverse Fly (60 sec)
10kg x 8, 7, 7, 7

BB Seated Military Press (90 sec)
40kg x 8
50kg x 8
60kg x 8
72.5kg x 5, 5, 5, 5

 Side Raises (60 sec)
10.75kg x 8, 8, 7, 7

BB Shrugs (90 sec)
120kg x 8
140kg x 8
150kg x 8
160kg x 5
170kg x 5
175kg x 5
180kg x 5
 
MONDAY 21st OCTOBER

LEGS

Squat (90 sec)
60kg x 8
80kg x 8
100kg x 8
120kg x 8
130kg x 5
140kg x 5


Seated Calf Raise (60 sec)
125kg x 15, 15, 12, 12

Leg Extension (60 sec)
80kg x 10, 10, 10, 10

Leg Curls (60 sec)
50kg x 10, 10, 8, 8
 
WEDNESDAY 23rd OCTOBER

 CHEST & TRI'S

Incline Bench Press (90 sec )
40kg x 8
60kg x 8
70kg x 8
80kg x 5
92.5kg x 5, 5, 5, 5

Incline DB Flys (90 sec)
25kg x 10, 10, 10, 8

DIPS (60 sec)
Bodyweight x 10, 10, 10, 10

DB Floor Press (90 sec)
25kg x 10, 10, 10, 10


Cable Pressdown ( 60 sec)
38.5kg x 8, 8, 7

Lying Tricep Extension (60 sec)
15kg x 8, 7, 7

Rope Cable Pressdown ( 60 sec)
31kg x 8, 7, 7
 
THURSDAY 24th OCTOBER

BACK

Bent Over Barbell Row (90 sec)
40kg x 8
60kg x 8
80kg x 8
100kg x 8, 8
112.5kg x 5, 5, 5, 5

Wide Grip Pull Up (60 sec)
BW x 6, 6, 6, 5

T Bar Row (90 sec)
85kg x 8
95kg x 8
110kg x 8, 5, 5, 5

Deadlift (120 sec)
120kg x 8
140kg x 5
150kg x 5
160kg x 5
 
Postie said:
I train at home mate; hence the exercises are limited to the equipment I have.
Click to expand...

You'll have to improvise then. Not doing standing or donkey calf raises is like training you biceps but not triceps.


Sent from my iPod touch from Pluto
 
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