Grover goes 5x5

[jono]

nice training there mate

[Grover]

Thanks Jono

weight today 117

Supposed to be legs today but PT pulled a fast one on me and did upper body.

Legs are not my favourite things to train so get myself all pysched up for them!

Todays workout

bench press 3 x 10

Pec dec 3 x 10

pressups on bosu ball to failure

wide grip pull downs 3 x 10

BB o/h press 3 x 10

DB standing flyes 3 x 10

DB rows 3 x10

BB curls 3 x 10

cable curls 3 x 10

bosu ball skips 3 x 10 alternated with hi kicks to bag 3 x 10

boxing over head jabs

cross jabs

uppercuts

back to o/h

bosu ball leg stretches 3 x 10

roman twists with weight 2 x 10

eats today

445 protein shake

6 oats, 4 eggs + 3 egg whites, 2 zinc,mag,b6 pills

9 -steak & protein shake

930 - phosphagen elite, 2 flaxseed oil pills,packet Animal M-stak pills

1015 training

1145 steak & salad, protein shake

3 1/2 litres of water drunk so far today

[Big john]

weight today 117

welcome to the gut brigade :pfft:

nice work bro!

[Grover]

Yeah sadly that is one area that easily put weight on.

So have to put a bit more effort into cardio.

Had spin class after work last night, even though didn't work legs yesterday was gutted by end of class.

had dinner a bit late last night 8pm, didn't have my usual shake before sleep at 10, woke up at 2am hungry!

So had to plod down to kitchen and rectify that.

[steak]

Im no stranger to a midnight snack of a peanut butter sandwhich and a few scoops of protein powder to mate

I see there is a tropo swinging through the Cooks...should put some rain on the vege patch but you'd be sweet wouldnt ya?

[Grover]

:nod:

Thanks Steak

Yeah we have been dodging cyclones for the last couple of weeks, another forming now north east of us so should be safe from that.

Never really took much notice of the weather before coming here, now especially in wet season check weather daily, several times if something brewing.

Double edge sword though, 1 worry about damage etc on other hand creates alot of work!

Can't have cake and eat it guess.

Off for spin class at lunch to try and keep gut in check.

legs workout tomorrow.

[Beef]

hey man you're training is looking good.

[Grover]

Thanks Gymsta

Takes a lot of restraint not to go off on a tangent especially after reading other peeps journals!

[Beef]

sure does! its pretty satisfying when you hang in there and reach your goals though. whereabouts do you train?

[Grover]

Xtreme performance & JP's fitness

both in Apia Samoa

when i next come to the big smoke gonna try and fit in a train in steaks new place

have to put on another 5 kgs though 1st otherwise look to scrawny hahaha

[Beef]

Xtreme performance & JP's fitness

both in Apia Samoa

when i next come to the big smoke gonna try and fit in a train in steaks new place

have to put on another 5 kgs though 1st otherwise look to scrawny hahaha

:pfft: i'm going to samoa for a holiday during semester 1 break, should be good! how hot is it over there right now?

[Grover]

not too bad, been raining on and off all week, temps approx 27 at the mo

whens semester 1 break?

[Beef]

april sometime. what are those buildings on the beach called? i'm staying in one of those \:D/

[Grover]

what are those buildings on the beach called?

Tsunami snacks!

:pfft:

Beach fales, hope you like roughing it!

Good stuff, great sleeping on beach

Give us a holler if you want to squeeze in a train or just say hi

[Grover]

Legs today

leg press 3 x 20

alternated with walking DB lunges

5 mins hi resis cycle standing

leg curls toes out 3 x 10

alternated with same but half lifts and then negative 1/2s

squats and cable pull 3 x 10 ea leg

jumping on & across bosu ball

altermated with kicks to bag

dead lifts 3 x 10

bosu and kicks again

wood chops with 10k plate

3 x 10 ea side

1/2 squat with db stand bring db to shoulders squat and then on the rise press db

coordination going a bit by this one.

Keep telling PT I'm a white boy, don't know how to dance!

never boring at these sessions

Told to cut out potatoes etc at evening meals, was so enjoying having them again!

[Beef]

haha wherebouts in samoa are you based? training looking good bro, do u eat taro?

[Grover]

Thanks

Office in Apia, live out by airport far away from town! peaceful.

Yeah occassionally eat Taro, gone off it since living here.

They had a bad Taro blight a few years ago and the boffins came up with this blight resistant strain and it isn't as nice.

Find i have to eat it with pulusami (coconut creme etc) and thats just too fattening

[Beef]

Thanks

Office in Apia, live out by airport far away from town! peaceful.

Yeah occassionally eat Taro, gone off it since living here.

They had a bad Taro blight a few years ago and the boffins came up with this blight resistant strain and it isn't as nice.

Find i have to eat it with pulusami (coconut creme etc) and thats just too fattening

yeah a couple of samoan guys i know say they used to live off taro when they were bodybuilding . cant say i've ever tried it! it must be horrible training in the heat and humidity over there! it's bad enough here

[Grover]

when you finish training wring your clothes out!

Definately need a towel when training!

You get used to it, working in the heat etc get acclimatised unless you use AC everywhere.

I only have AC on in car when Mrs is in it or pouring with rain, stuck in bumper to bumper traffic jam (hard to believe!) due to road works and air is full of dust!

Plus side makes it easy to drink lots of water every day, just don't drink the tap water!

[Big john]

taros a good startchy carb.... i have it now n then

[Grover]

Not a good weekend for training purposes

Friday Govt declared 1/2 day to prepare for cyclone, which those of us that follow the weather knew wasn't going to touch us!

Better safe than sorry I suppose

Missus insisted that i rest all weekend to try and get rid of this cough, still got it!

Try and sweat it out now

Spin class at 12 today, was hot and hard

just had eats chicken curry and jasmine rice, protein shake

[steak]

how are you finding the phoshagen (sp) ? any benefits bro

[Beef]

were you affected by the tsunami?

[Big john]

hope you recover 100% from the cough dude, so ya can get back to those big lifts \:D/

[Grover]

thanks guys

Phosphagen- def increase in strength, even whilst not feeling 100%

Tsunami- not we were physically uneffected, mentally changed my whole mindset as spent 3 days helping red cross straight after and don't want to see anymore bodies for a while, esp kids!

Financially both businesses have taken a hit, positive side more time for training!

Cough just gotta tough it out

Back to training, felt guilty at not training over weekend so went gym last night and attacked Bi's & Tris, think I might have to try the Steak asize program as just can't seem to get the burn!

Alternate curls

10 x 12.5

8 x 15

6 x 17.5

2 x 20

8 x 12.5

8 x 12.5

Hammer curls

15 x 12.5

10 x 15

8 x 17.5

6 x 20

8 x 15

8 x 15

ezy bar curls

3 sets 10 @ bar plus 20

Tris

Overhead extensions

3 x 8 x 12.5db

rope pull downs

15 x 20

10 x 32

5 x 44

7pm by then and almost an hours drive home so had to get home for Food!

legs today