Grover goes 5x5

[Big john]

good leg thrashing session m8, mustve felt it afterwards

[Grover]

sure did, had to force my self to go for the walk later that afternoon.

still feeling it today, but not as bad as I was last week afterwards.

This is the plan the PT has me on at the mo

Hypertrophy Phase.

So if we can do two weights sessions per week..and if you can get in 1 hr cardio--you can do 30mins in the morning and 30 evening..if you like.

This is daily..so Mon- Sat cardio daily

Tues and thurs - weights sessions

Fri - Spin

Sat - light weights -all over body on your own.

[Grover]

todays workout -upper body

Bench press

1 x 10

10 x pressups on dumb bells

decline press (bench broke!)

1 x 10

10 x pressup on DB

1 x 10 decline bench

10 x pressups on DB

3 x 10 flyes on foam roll

3 x 10 seated rows

3 x 10 BB rows

3 x 10 rear leg lifts over swiss ball

seated flye type DB raises

1 x 10

alternated with DB military presses

1 x 10

3 sets ea

Knackered

After 2 weeks back seriously at gym, lost 4cm off waist

Surprised me as eating big and lots carbs!

[Big john]

After 2 weeks back seriously at gym, lost 4cm off waist

Surprised me as eating big and lots carbs!

grats man! 4 cm pretty big loss keep it up!

decline press (bench broke!)

:pfft: how? 8)

[Grover]

decline press (bench broke!)

how?

Well I would love to say it was because of the awesome weight that I was benching!

But I don't have a video of it

Have to say most likely a cheap bench!

Combined with my weight and bar pushed stay past the support and dropped midway thru a press, luckily wasn't going for a PB otherwise may have worn it!

What with a swiss ball popping under me I'm starting to get a complex!

weighed in today at 116 so not as if I'm huge.

[Big john]

What with a swiss ball popping under me I'm starting to get a complex!

weighed in today at 116 so not as if I'm huge.

gotta be bad Gym juju

[rose]

A pic of the broken bench in action would suffice :pfft: 4cm, good job.

[steak]

How warm is it up there? You training early or later in the day?

[Grover]

Back into it,

Came down with bad cold on Friday, still blowing nose but getting over it.

Sorry bench fixed now so no pics hahaha

I train during the day, usually 10 am, Saturday was running late got to gym at 2pm and it was 32 degrees inside!

You just sweat bucket loads more.

Weight today 117.4, better get going on cardio again!

Back of my mind blame creatine hahaha started taking

EAS Phosphagen elite,

Had a great work out today

Leg press x 3 sets 10

Leg curls x 3 sets 10

Holding 2 x 8kg DB stand from seated bench & sit again x 10

Alternate with with 12 meter walking lunges with DB's

3 sets of ea

jumping thingy across bosu? ball- PTs have funny things sometimes but gives variety haha

5 min walk on treadmill full incline with 2 x 8kg DB (makes u wonder why you lose weight in first place haha)

Back to leg press 3 x 10

leg curls 3 x 10

Holding 2 x 8kg DB stand from seated bench & sit again x 10

Alternate with with 12 meter walking lunges with DB's

3 sets of ea

2 sets 10 high kicks to bag

Abs

lying on back cyle legs touch knees to elbows 3 x 10

Roman? twists with 10kg DB x 3

Back to office for protein drink and some food!

[Big john]

good bit of work there my man! nice and safe workout...nothing breaking??? :grin:

Weight today 117.4, better get going on cardio again!

Back of my mind blame creatine hahaha started taking

EAS Phosphagen elite,

Had a great work out today

that stuffs great, helped me out abit afew years back tasty n zingy too! 8)

[Grover]

Thanks

yeah I even throw a scoop in my protein shakes, looks putrid but tastes ok

No nothing broke today, other than wind :oops:

[Grover]

Upper body workout today- bloody hot this am, right from when i got up at 5 so by 10 was sweating without even doing anything!

Incline bench 3 x 10 reps

Pec deck type machine 3 x 10 reps

Pressups on bosu ball 3 x 10

DB lunge on spot then bring elbows up back 3 x 10 ea leg

Bent over rows BB 3 x 10

lat pull downs 3 x 10

Narrow stance press up on DB elbows to rear 3 x 10

Incline DB shoulder press

Over head sparring 3 x 1 min ( shoulders killing me by now)

BB curls 3 x 10

DB hammer curls 2 x 10

ABs

hi kicks to bag

Roman twists with weight

Started off well, feeling very strong by time of arms and abs shattered!

Sat i car afterwards for 5 mins feeling sick!

exercises may not be in order as brain burnt out as well!

good work out

[Big john]

nice workload there dude, how hot it get up there?

[Grover]

Thanks

Average temp is 31 degrees, humidity is the killer, gets up 80's & 90's this time of the year.

makes drinking water easier, if you keep it cold! nothing worse than hot water.

Yesterday

5am cardio L1 on treadmill 24 mins

noon Spin class -legs have copped a hammering this week and are feeling tender.

should have been another cardio session pm but had a callout and didn't get home til 8pm so was more interested in food and shower, bed

Today off to gym to do supposed to be a light weights work out whole body but will do heavy chest and arms as didn't get the burn on them this week.

Then some more cardio afterwards

[steak]

Sounds like training is coming along nicely bro :clap: you getting a few more tourists heading back up there now?

[Grover]

Thanks Steak,

yes training is working, think I was actually over training before as since I have dropped down to 3 weight trains a week have noticed increase in muscle, just got to get in a bit more cardio as with the extra eating girth starting to expand again!

Still quiet with tourists but normally is this time of the year.

[Grover]

Spin class at lunch time

bought microwave and blender for office to make eats better

[Grover]

weight this am 114

legs train today

Dead lifts

alternated with

steps onto bench and high leg lift

3 x 10 ea

walking lunges with DB military press whilst in lunge position

leg curls

3 x 10

leg press 3 x 10

squat and reverse wood chop type action with cable 3 x 10

each leg

deadlifts 3 x 10

bench steps 3 x 10

walking lunges with db military press

bosu ball steps 2 x 10

hi kicks at bag 2 x 10

ABS

wood chops with weight on swiss ball 2 x 10

situps with ball 3 x 10

Total time 50 mins

[Grover]

another spin class yesterday- girth is thickeening with the big eats!

Today upper body, not 100% as have bronchitis, noticable lethargy especially concerning cardio, avoiding when can!

Bench press

3 x 10

DB flyes

3 x 10

Bosu press ups

3 x 10

Lat pull downs

3 x 10

DB fall to ceiling raises -1 armed

3 x 10 ea arm

BB bent over rows

3 x 10

Cable rows

3 x 10 ea arm

DB rows

3 x 10 ea arm

Lateral DB raises

3 x 10

lying ext

3 x 10

wood chops

3 x 10

lying leg raises

3 x 10

back is feeling it so must have been a good workout

eats still good

enjoying having blender in office, shakes much better with bananas!

[Big john]

good solid stuff again man, very nice

enjoying having blender in office, shakes much better with bananas!

mutant mass/banana/oats/ice cubes/honey/coffee blend ftw :grin:

[teamfatboy]

NZ vs Manu Samoa in the Cup Semi... who ya gonna call, Grover!

[rose]

who ya gonna call, Grover!

Ghostbusters!

[Grover]

hahaha

ghost busters not a bad call as can almost guarantee they won't handle the pressure.

They did well though, knocked off Kiwis, since didn't get invited to NZ high comm Waitangi day knees up thats ok haha

Sadly our cousins from Fiji had the heart, big boys they were too.

Some weird and wonderful characters in the stands.

Roll on USA, and didn't they play well!

Off to gym to give arms a tickle up, still fighting bronchitis off so may not be a great workout

[teamfatboy]

Manu Samoa played out of their skin, but the Fijians were just too damned quick.

Good games, all in all!

[Grover]

:nod:

True, hats off to fiji

Spin class at lunch today, getting back into cardio again.