Grover goes 5x5

[teamfatboy]

Oh-oh, he's found the keyboard :grin:

Sounds like the session with the PT went well, it's great when you get a good outcome like that.

That core thing rings a bell, someone else (Drizzt, I think) was adding a lot of core work to help with their big lifts too.

Good luck

[Grover]

Been busy with work and when on internet been surfing sites re Chch

reading a bit on here as well

needed to do something hence PT as seem to have reached that point where wasn't achieving my goals

off again 10am in gym this time

we have 2 days public holidays for elections (tomorrow) so a chance to catch up on paperwork and a few jobs at home.and gym of course!

[Grover]

:shock:

not been the most flexible guy and never a fan of yoga the old body has been pushed today.

Corrective mobilisations

-Longitudinal foam roller

Feldenkrais upper C's

Systemia Thoracic

Corrective stretches

- Pec major

-pec minor

-Waiters bow

-90/90

Restorative exercises

-Zen swing ( wife is going to piss herself laughing seeing this one, village will think I have lost my marbles!)

-Piston breathing

-Energy push

Going to be an interesting few weeks

Even said that I am drinking too much water (8 litres a day) formula he gave was .0333 x BW in kgs = litres for me was 4!

[samoan_muscle]

:shock:

not been the most flexible guy and never a fan of yoga the old body has been pushed today.

Corrective mobilisations

-Longitudinal foam roller

Feldenkrais upper C's

Systemia Thoracic

Corrective stretches

- Pec major

-pec minor

-Waiters bow

-90/90

Restorative exercises

-Zen swing ( wife is going to piss herself laughing seeing this one, village will think I have lost my marbles!)

-Piston breathing

-Energy push

Going to be an interesting few weeks

Even said that I am drinking too much water (8 litres a day) formula he gave was .0333 x BW in kgs = litres for me was 4!

Do you really think you can drink too much water?

Wow I dont think I could survive long on only 4 litres. My intake works out to that much as well by your formula.

[Grover]

Having enjoyed drinking heaps of water I was also dubious

Obviously levels of activity and heat of day may change some of this.

but after the first day of only drinking 4 litres I actually felt better and after 3 days muscle definition is better.

feel like a clumsy oaf trying to do new stretching exercises and really see now the importance of doing it!

Thought i was learning martial arts

* Prone cobra

* breathing horse stance

* Dolls hip :shock:

PT assures me that after 4 weeks of these and more body will be locked and loaded.

Weights will fly up - can't wait!

[Grover]

Hope nobody was holding their breath!

Just finished another 4 week program, new one starting monday

Been 5 day program 3 weights and 2 cardio

every weight day has had legs involved so with cardio they are feeling it.

Next program may up the cardio even though hate the stuff.

If TFB can turn into the energizer bunny then no excuse for the rest of us

Diet has been relatively good.working on getting better, 115.4 kg this am.

Canned alcohol completely, that was hard to start with!

Sleep hasn't been great, not thru lack of trying though.

Work and sore muscles!

[poos_n_wees]

Malo uso.. Ua mai? You still living in Sa bro?

How did you find that 4 week program?

[Big john]

Uce.....lil birdie tells me someones coming over for the sept comp? :twisted:

[Optimass]

Uce.....lil birdie tells me someones coming over for the sept comp? :twisted:

:clap:

[Big john]

if so...can i place an ADVANCED order on some Pani Keke and povi masima?! :pfft: :pfft: :pfft: :pfft: :pfft:

[Grover]

Sorry guys being slack with journal, just finshed reading Loochis epic! after only 5 days writing!

BJ- yeah I should set a goal like that but maybe not enough time to do it?

Had in my mind the Samoan show but never set the goal in my mind or training program and now only 4 weeks out.

Wouldn't mind having a train at th coast if I do come over will bring some goodies.

Poos-n wees yeah still living in Paradise!

Can't stand the cold anymore.

That horrible thing called work keeps getting in the way of real life (training)

the 4 week programs have been good, mixture of rehab and re engineering.

Legs and arms definately showing results.

See what my PT has for me this week as due for another program

[teamfatboy]

LOL at the Energizer Bunny - more like the Bunny's lard-ass twin :oops:

Nice to hear you're still going for it... How's the yoga been working for ya ?

[Grover]

haha TFB i think you are been decptive now, can't possibly be a lard ass with what you are doing this year!

Flexibility much improved, but still try to avoid doing those exercises if gym busy!

A bit like porno mags these exercises should come in a plain brown bag haha

Chest/back day today

Good session and 30 mins on x trainer afterwards, had lunch now time to do some work!

[Grover]

Met with PT for my new program, bit more weight focused.

Will put up as do them, 3 days a week , can slot in some cardio other days

[Grover]

Prog C # 5

Tri plane

Fixed arm step araound

Incline crawl

Then the real stuff

Front squats 18 reps x 5 sets -40 secs rest (to start :oops: 0

Leg press 8 reps x 5 sets

Reverse cable crunch

Horse stance

LA2

30 mins on X trainer

[Grover]

Prog A

Tri plane

Fixed arm step around

Incline crawl pattern

Bench press 10 x 10

Lat Pull down 12 x 3

supersetted

Incline chest flies 15 x 3

Bench row 12 x 3

supersetted with

Cable Upper chest

Then 30 mins on X trainer

[Grover]

:oops:

Got my programming wrong, PT came in today and saw that I had misunderstood what his circuit was.

As he said if I do properly will not be able to do X trainer afterwards!

True dat after he set me right.

Todays prog

Tri plane

Fixed arm step around

Incline crawl

Then circuit

Front box squat x 8 reps

4 point spring x 10

Farmers (DB's) walk 15m

All within 1 min, ant time left over is your rest.

x 5 sets

Next circuit

Rope wood chop x 5 per side

Bicep curls

4 Point crawl

All within 1 min

Was happy to stagger out of gym, no X trainer today!

BUT now realise how unfit I am, so going to be more serious re cardio works

Chest still sore from Mondays workout, deep heat last night helped with sleeping!

More attention will be paid to food portion sizes as well.

[Grover]

Procrastination stops now!

Down loaded calorie counter program etc, to achieve goal weight (95 might be a bit low but will see how it looks as we get closer)

Max cals allowed per day 2470!

Holy shit already eaten 1300 and haven't even had lunch yet!

Going to be tough reining in food intake but this chart will help.

Had considered pizza for dinner but at 1125 cals nope out the door!

[mike27]

hey, post up the link to that counter pls :nod:

[Grover]

sorry not sure how to do that

google

weight by date

gives a 15 day free trial

[mike27]

thx mate

[Grover]

Todays work out -mostly legs

Squats

5 sets x 18 reps

Leg Press

5 sets x 8 reps

Reverse cable crunches

3 x 15 reps ea side

Calf raises

1 x 12 reps

1 x 8 reps

1 x 9 reps

Done

[Grover]

Starting my new year resolutions early after a excellent Christmas day

:shock:

Next day wife and kids telling me everything I did and said and can't remember a damn thing! ( I was well behaved! but quite funny apparently)

Woke up boxing day happy as no hang over but decided since can't remember that was time to stop can't have many brain cells left

Since gyms closed stat hols and sundays haven't worked out a lot over break so starting this year with a high cardio work out for 3 or four weeks to get back into it.

carbs dropped almost out of diet

Todays workout

10 mins rower

Superset Front squats 3 x 10 ( only got 2 .3 sets and split pants!)

Bent over rows 3 x 10

Superset - Romainian deadlift 3 x 10

Bench press 3 x 10

Superset - Hammer curls 3 x 12

Lying triceps extension

Superset - leg lowers

Gym ball back extension

8 mins on cycle cool down

Eats so far today

530am -protein shake

6am - oats, egg whites x 4, 1 whole egg

9am - Yoghurt

11am work out

1215 -Protein shake, peppered steak

[HarryB]

Man I don't envy you training in that humidity!!

[Grover]

all good even took a ripped freak before hand

Just pain in butt all these bods on holiday in the gym, not used to working around people!

Body feeling it already though.