Grover goes 5x5

[Grover]

Legs workout - 30 secs max rest between sets

leg press 3 x 12 reps 150kg

alternated with DB walking lunges

Dead lifts 3 x 10 x 60kg

alternated with reverse leg cable extension 10 reps

leg curls x 10

leg curls lower half x 10

leg curls x 10

leg curls upper half x 10

alternated with squat pick up Db stand and raise over head x 10 ea arm

back to leg press with only 120kg x 20 reps x 3 sets

DB walking lunges alternated with above

squats with DB held at shoulders, on standing raise above head like mil press

x 10 3 sets

5 mins on treadmill, had to hold on hamstrings were not happy chappies!

now eating steak & salad

[teamfatboy]

Nice, Grover, nice... especially that squat-press :clap:

And yes, a lot of folks were relieved Cyclone Rene missed Samoa, and Tonga seems to have been spared the full force too.

[steak]

Im puffing just reading that session bro :clap: sounds good and intense :twisted:

[Grover]

thanks guys

Yeah certainly get my moneys worth from PT, have never come away from a session feeling anything but knackered

Her indoors has been on my back re the treadmill at home, apparently keeps stopping with an error message when she is using it.

So downloaded all info from web, bloody great google!

Got home last night had dinner, big mistake but was hungry.

Then jumped on treadmill as only way to test after checking all other bits

did walking program (still feeling full from dinner) 32 mins -no probs

So then put on cardio - another 24 mins of running!

still going ok, beats me.

Only thing i could think maybe problem is that last night was running place on generator, when she exercises in am on mains power!

So on leaving to work this am have switched back to genset and will see!

Tell you after yeaterdays leg work out then that session last night i am feeling like Gymrat

" feeling that burn in my ass"

[Grover]

spin class at lunch time

legs are really feeling it now!

eats good

[Grover]

Good news

After hammering at gym today by alternative PT my legs are not sore anymore, well at least the rest of my body is more pained than my legs haha

Upper body work out

Chest

Incline bench (don't normally do this!)

15 x 80

15 x 70

15 x 60

flat bench

15 x 80

15 x 70

15 x 60

DB flyes

3 x 10

wide grip pull downs

3 x 12 alternating front & back head

Bent over barbell rows

3 x 8 x 80

BB row one end -strandle bar lift between legs

2 x 15 x 70

DB side raises

2 x 12x 8

DB front raises

2 x 12 x 8

DB reverse ???

2 x 12 x 10

stretching

def gonna need massage tomorrow!

[Beef]

feel the burn \:D/

[Grover]

:nod:

feeling it !

Gets addictive, if come away from the gym and don't get it feel that it was a wasted workout.

Just finished stuffing down steak, salad washed down with protein shake.

[teamfatboy]

Nice work Grover... If you hadn't been doing incline press for a while, the good old "hit them from a different angle" thing means your pecs are gonna be FUN tomorrow

[Beef]

there's nothing like a little bit of DOMS to create a sense of satisfaction

[teamfatboy]

there's nothing like a little bit of DOMS to create a sense of satisfaction

True, dat :nod: :wink:

[Grover]

Been a busy week at work, staffing issuses!

Managed to keep up training just no time to log it.

Every muscle except the biceps are or have been hurting this week!

Tomorrows workout will be dealing to them.

Just picked up an Animal "Test" pack

The hypertophic test stack,

See what that does whilst wait for arimatest to arrive

These pills (6 in pack!) are not as colourful as the M-Stack ones were

Says take with food so eating steak & salad now

[Grover]

:evil:

Arm training didn't happen

Tsunami warning screwed up saturday.

Awake since 3am following on CNN, evacuated property 830am

All clear given at 1035am, time got everything settled again was nap time!

So Sat & Sun became rest days.

Serious week planned this week!

[steak]

:evil:

Arm training didn't happen

Tsunami warning screwed up saturday.

Awake since 3am following on CNN, evacuated property 830am

All clear given at 1035am, time got everything settled again was nap time!

So Sat & Sun became rest days.

Serious week planned this week!

I hearing ya..shoved the boat out of the marina at 0500 and then we get the warning. I rang the boat and told the boys to keep her at sea and away from the land. It didnt take long for the wives to start ringing

"ahhh my husbands on your boat and there is a tidal wave coming!?"

"settle down sweetheart and give me you adress and I'll pop round and reassure you" :grin:

Glad you didnt cop it bro.

[Grover]

"settle down sweetheart and give me you adress and I'll pop round and reassure you"

Yeah it was a bit of a fizzle but better to be safe than sorry though!

I did suggest that the mother in law sit on beach front!

Some reason wife wasn't amused

[Grover]

yesterday noon -spin class

10am today legs

all 12 reps x 3 sets, alternated, 30 secs rest between

leg presses 3 diff types/positions

leg extensions

leg curls

cable lunges

BB squats -shock horror! had intended to measure thighs before starting to see if does build bigger thighs quicker- 2 weeks ago they were 59cm, standing relaxed

weighted lunges with 1 foot on step

by then dry retching, wishing I could chuck up to have an excuse to stop!

Fortunately apart from some stretching was all over for today.

Staggered to car popped down some BCAA tabs, cranked seat back and rested for 10 mins before feeling able to drive!

Excellent work out!

[drizzt]

by then dry retching, wishing I could chuck up to have an excuse to stop!

Fortunately apart from some stretching was all over for today.

Staggered to car popped down some BCAA tabs, cranked seat back and rested for 10 mins before feeling able to drive!

Excellent work out!

Nice, Grover :clap:

[Big john]

i still havent had a dry reach on quad day....im not doing it right! :?

all thats gotta be good for ya!

[rose]

You're back 8)

[Grover]

:nod:

well never went away, just too busy working and training

Our main project has moved to the otherisland so now have teams working on both islands so means back and forth for me plus when pressure is on have to pull on tools and show the boys how its done.

This week have been playing linesman so what with wearing overalls etc and lugging a 40kg extension ladder around have dropped 4kgs!

down to 112.

Funny thing is after a normal week when i have been hammering workouts sleep hasn't been easy as soon as lie down everything aches!

Doing "real" work its lights out dead as!

great feel real rested now.

going home now (Sunday here) done what i had to in office and can already visulise my steak lunch, almost smell it hahaha

[Grover]

PT traininng today- lower body

leg press x 20 reps

walking DB lunges

leg press x 15

DB lunges

leg press x 12

DB lunges

leg extension

leg cable ext?

leg extension

leg cable

Dead lifts x 20

x 10

x 10

swiss ball curls x 10 x 3 sets

1 leg on bench lunge with DB 10 x 2 eac leg

DB squat and raise above head x 10 x 2 ea leg alternated with bag kicks x 10

step (bench) and knee raise x 10 ea leg x 2

legs- feel more like jelly tubes now!

[teamfatboy]

Nice work.... gonna make working tomorrow interesting if you're still hauling ladders :nod:

[Grover]

the glutes and hams are agony!!

Think I might have to go do some work to try and free them up.

Massage sounds good too! see if I can squeeze one of those in as well.

[Big john]

that'll fire the glutes and legs! nice one bro

[Grover]

Yep taking the ladder out and doing some work has loosened things up a bit, still tender sitting down, good excuse to get out of the office again