Grover goes 5x5

[Grover]

New year resolution

walk the talk - not that I have been talking that much!

Aim: compete for 1st time, intend Akld in June (awaiting actual date)

Stats now

44 (better late than never!)

185cm

111kg's

Bf was 19% before christmas (Caliper testing)

Training over the last year has mostly been to shape up/down, was 125kgs Nov 2008 (sadly not looking anything like "Steak" though!)

Diet has been worked on throughout the year, like most out the window last week or so.

My attempt will be under the guidance of a PT who is also a competitor and of course the many and varied "experts" on this forum.

gym is shut until Monday so having a rest!

[steak]

not looking anything like "Steak" though!)

Phew! you are lucky then! Have a great year bro and get stuck in 8)

[Old Bull]

New year resolution

walk the talk - not that I have been talking that much!

Aim: compete for 1st time, intend Akld in June (awaiting actual date)

Good Stuff Grover, good goal a comp hope it all bodes well for TwentyTen :clap: :clap:

[Grover]

:cry:

1st training of the year and felt almost every bottle of wine drunk over the last 3 weeks coming out thru my pores!

waiting for a replacement belt for treadmill so cardio has gone out the window as well and felt it today.

Did circuit

5 mins on bike warm up

seated leg press x 12

incline leg press x 12

- same with feet angled x 12

Leg extension x 12

leg curls x12

swiss ball leg curls x 12

squats x 12

weighted lunges on step x 12

repeat for 3 times

10 mins boxing- straight, high, uppercuts -10 pressups

repeating over and over

Fitness has been blown away with alcohol and food!

Positive side is only going to get better!

Eats so far today

5am oats, 6 egg whites, 1 whole egg 2 coffees

730 150gram steak, 1 mutant mass shake

830 NO shotgun

9 workout

1015 mutant mass shake

to come

12 steak and salad

3 shake & bananas

6 dinner?

9 shake

[steak]

onwards an upwards mate :nod:

[Grover]

Felt so bad about todays workout called into gym this pm and spent 30 mins on rower!

feel better about doing it, not better for it though.

Never noticed how uncomfortable the seats are before!

[Grover]

Back & Bi's last night

warm up on rower

Chin ups

assisted

2 x 48

10 x 66

8 x 60

6 x 54

3 x 48

Lat pull downs

10 x 30

8 x 60

6 x 54

4 x 48

3 x 54

1 x 66

Seated row

1 x 96

3 x 84

5 x 72

10 x 60

1 x 96

2 x 90

3 x 84

3 x 78

Seated curls

12 x 12.5

8 x 15

6 x17.5

Hammer curls

6 x 17.5

4 x 20

6 x 15

Cool down on rower

Right arm still not 100% from sprain at Christmas hence taking it easy on arm work.

[Big john]

Good to see another journal up and running. It'll be good to watch yr progress mate

1015 mutant mass shake

hmmm mutant mass, which flavour?

[Grover]

Thanks, any tips always appreciated

Mutant mass -vanilla ice cream flavour

Trying to emulate Steak and eat out a supermarket but can't always carry a fridge around with me on jobs! so mutant mass comes in handy, although have been taking it at least twice a day so far.

Could explain why going to the crapper so many times a day as well! hahaha

Plan is to bulk up til end March then trim down for June

Off to gym now to work chest, did heavy circuit training this am

leg presses, extensions, curls,lunges,squats followed by sparring and abs work

[rimma]

Whats Malosi Tama, just out of interest? Is it Afrikaans?

[Big john]

Could explain why going to the crapper so many times a day as well! hahaha

8) comes with the territory im afraid and bad gas :pfft: :pfft:

[Grover]

Yep Missus knows all about bad gas!

Malosi (Strong) Tama (boy)

It is Samoan

Went to work chest last night but just wasn't firing on all cylinders.

Had a crap work out so not posting it!

Gonna have a rest day today and hammer it again tomorrow.

[Grover]

Shoulder was still niggly last night so had it massaged with deep heat.

So today did just a spin class, 1st one ever was interesting.

Haven't lost as much ftness as I thought I would have over the break so that was a positive.

Enjoy the weekend

[Grover]

saturday pm

Spartan workout

50 chin ups

50 press ups

50 deadlifts

50 leg raises

50 box jumps

50 chin ups

\

Good work out

Sunday rest day

[steak]

that would have been a nice change :twisted:

[Big john]

SPARRRRRRRTA!!!!......couldnt resist :grin:

nice bro that wouldve worked up a meke sweat

[Grover]

Yeah one of the PT's at my gym is/was a power lifter, this is one of the workouts that he throws my way.

Along with tyre flips, drags etc

Does make a nice change and watching worlds strongest man on sky last night have a wee way to go before I can pull a 25 ton truck!

Cardio yesterday

went for kayak out to reef and back (obviously)

[Big john]

Yeah one of the PT's at my gym is/was a power lifter, this is one of the workouts that he throws my way.

Along with tyre flips, drags etc

Does make a nice change and watching worlds strongest man on sky last night have a wee way to go before I can pull a 25 ton truck!

Cardio yesterday

went for kayak out to reef and back (obviously)

Geez sky brought back strongest man? for a while there i thought they took it off, and the only showings they had was the same ole 10 min repeat

[Grover]

I should clarify - i watch Sky pacific from Fiji, had on 2009 strongest man last night, 2008 about a week ago so was interesting to see a few of the regulars and also the vast gulf from the newbies to the exoperienced.

Todays first workout on bulking plan

deadlifts x 3 sets 10 reps

leg presses x 3 sets 10 reps x 2

walking lunges x 4 sets x 2

leg extensions x 3 sets 10 reps x 2

leg curls x 3 sets x 10x 2

ab crunches weighted 3 x 10

Todays eats so far

5am

4 eggs + 2 egg whites

Oats

2 coffees

8am

mutant mass

2 bananas

1145

Benito box -sashimi,steak,sushi,rice, salad yummy

protein shake

[steak]

[quote="Grover"

went for kayak out to reef and back (obviously)

[Big john]

I should clarify - i watch Sky pacific from Fiji, had on 2009 strongest man last night, 2008 about a week ago so was interesting to see a few of the regulars and also the vast gulf from the newbies to the exoperienced.

Todays first workout on bulking plan

deadlifts x 3 sets 10 reps

leg presses x 3 sets 10 reps x 2

walking lunges x 4 sets x 2

leg extensions x 3 sets 10 reps x 2

leg curls x 3 sets x 10x 2

ab crunches weighted 3 x 10

Todays eats so far

5am

4 eggs + 2 egg whites

Oats

2 coffees

8am

mutant mass

2 bananas

1145

Benito box -sashimi,steak,sushi,rice, salad yummy

protein shake

for a second there u had my hopes up :cry:

solid workout mate, inhale that mutant mass :pfft:

[Grover]

Gymrat need to borrow your zimmer frame

legs not working well for me today!

By that reckoning was a good great workout yesterday!

cardio today?

1st thing this am, out of question

afterwork will give it a shot

[Grover]

Todays workout was for upper body

,

short of time so won't write out the weights/reps

Bench press

Press ups

Lat pull downs

BB rows

DB presses

lat raises

DB curls

DB over head extension

Crunches

Excitment for day

bent over backwards on swiss ball streching back in between exercises and the damn thing popped

ended up flat on back on ground with wind knocked out of me!

Not sure who got bigger fright me or the PT

[Grover]

finished yesterday with cardio,

30 mins rower

10 mins x trainer

today

spin class at 12

spending rest of time eating

[Grover]

Legs yesterday

Deadlift 3 x 10 reps

leg press 3 x 10

walking lunges 2x 10DB- 40m

leg ext 3 x 10

leg curls 3 x 10

5 mins bike hi resis

leg press 3 x 10

lunges weigthed 2 x 10db 40m

leg ext 3 x10

leg curls 3 x10

PM -30 mins brisk walk

slept early and well!