Grover goes 5x5

[Grover]

PT legs session this am

DB squats 3 sets 12 alternated with leg press

DB Lunges of all descriptions

Static

on bosu? ball

Cable pull

alternated with leg extensions & curls

10 mins spin bike standing

Over head sparring alternated with hi bag kicks

weighted situps weighted roman twists

Very intense workout, sweat puddling under the spin bike

[teamfatboy]

Intense = good, esp if you're not lugging ladders any more :nod:

Overhead sparring sounds hardcore... rather you than me, in that heat!

[Big john]

All that sweatings gotta be good for ya....keep it up uce!

[Grover]

:nod:

Plenty of sweating going on, supposed to be getting cooler as we come into dry season but still hot!

Todays PT workout

Upper body

Incline bench 3 sets 10 reps 70

flat bench 1 x 10 x 100

2 x 10 x 95

DB Flyes 4 x 20 x 10's

wide bar pull downs alternate front and back of head 3 x 12 reps 9 plates??

Bent over BB rows 2 x 12 x 100

2 x 12 x 95

between leg BB row 4 x 12 x 100

Dead lifts 3 x 12 x 100

1 x 12 x 90

Gyms are all closed over break! so will be a weekend of cardio, bodyweight exercises.Weather good will kayak in the am's

[Grover]

Been a bit slack with journal as flat out with work.

Have been getting workouts in.

Wed had a tumour (actually a blocked sweat gland ) cut out of arm so training off limits for a few days.

Then hard out into it for 2010 challenge!

[becbec]

Happy Birthday!!!

[steak]

Happy Birthday fella :grin: ...hows the tumour?

[Grover]

Thanks Bec & Steak

Alls good, was actually in Auck for the weekend and so glad to be back here in paradise

Arrived akl 3am friday to rain and freezing cold!

Had intended to fit in a workout but was so damn cold didn't get out of my jeans and sweater all weekend.

Had a good shopping spree, amongst other things got some Jack3d, tried today and helped I'm sure with my leg workout.

Also got some lipo 6X and at $124 better produce some results!

[Grover]

Its June already half the year gone!

mid year change around, dropped PT going alone for a while to see what happens

Weight this am 115.4

Legs yesterday

5 mins warm up on rower

Squats

leg press

leg ext

leg curls

walking lunges

couple of ab ex to finish off

Today -chest & tris

warm up 5 mins on rower, grimacing every stroke as quads are tight! so happy with work out yesterday

Incline bench

Bench

Incline flys

flat flys

DB o/h ext

press downs

O/h ext

Supps taking at the mo

Arimatest

Protein

jack3d -preworkout

lipo 6X

[Grover]

rest day yesterday, spent most of it driving so didn'y help legs at all.

Tri's now suffering doms so having a good week, chest not so much so will have to hammer that a bit harder next week.

saving back and bi's work out until tomorrow as want quads fully recovered before doing deadlifts.

Will go and do shoulders and ??? maybe abs today

[Grover]

didn't get there yesterday, today did, took some jack3d but didn't fire at all today!

too much on the mind!

warm up 5 mins row - 1000m

lat pull downs front and then back of head

12 x 30

12 x 36

12 x 42

9 x 48

BB 1 end row

100 x 3 x 12

deadlifts

60 x 10

100 x 5 + 5 + 5 + 5

80 x 10

Bent over BB rows

60 x 10

80 x 1 + 1

60 x 10

60 x 10

Lat raises side then front

9 x 10

12.5 x 6

Seated DB raises

9 x 10

12.5 x 5 + 5

Not overly happy with todays workout, can do better.

Will start tracking weights again to push that little harder.

nothing left in tank so had 5 min warm down on rower then back to office for lunch

Apricot chicken & mashed potato

[Grover]

Rest day yesterday

Spent an hour or so in pool hitting ball around with daughter, swimming a couple of lengths everytime ball went out - sent her to fetch ball!

Cracker of a day too.

today probably do chest and tris

[Grover]

Legs again yesterday

1000m row to warm up

Leg ext

10 x 54

10 x 60

10 x 66

leg curls

10 x 30

10 x 36

4 x 42

4 x 42

2 x 42

squats

10 x 60

5 x 100

5 x 105

5 x 100

5 x 90

10 x 80

1 length Db lunges - balance a bit wonky after squats so gave that away!

leg press alternated with Toe press

10 x 40

10 x 80

10 x 80

10 x 80

bench press

10 x 60 just did it because somebody left the weights on! then took them off.

1000m row to cool down/ loosen up a bit

On whole a reasonable workout, haven't got the DOMs had last week so will push squats more next week.

[Grover]

Saturday -Back

1000m row to loosen up

Lat pull downs alt front & back

12x 36

12 x 42

12 x 48

7 x 54 front

8 x 54 back

1 end BB row

60 + BB x 12

80 x 12

80 x 10

80 x 5 + 5

Deadlift

60 x 10

100 x 4 + 5 + 5 + 3 + 3

90 x 5 + 5

bent over BB rows

60 x 10

70 x 7

70 x 7

Bench (again somebody left weights on!)

60 x 10

70 x 7

70 x 4

70 x 8

Right hip a bit sore so didn't go all out.

[steak]

still...a nice little session in paradise mate 8)

[Grover]

Dragging the chain this week, too much work!

Legs yesterday

Lunges to stretch/warm up

Squats

10 x 60

10 x 100

9 x 110

10 x100

Leg ext

10 x 54

10 x 66

2 x 72

10 x 60

Leg curls

10 x 12

10 x 24

10 x 36

2 x 42

3 x 36

Leg press alternate with toe press

10 x 40

10 x 80

10 x 120

10 x 120

Average workout, mind on work!

[Grover]

At gym this am the "Cherry Blossoms" (hell of a name for a rugby team!) aka the Japanese team were also training ahead of their game on sat against Tonga.

Having just hammered the Manu Samoa not looking good for the Tongans!

fit little and not so little buggers they are!

Real professional sportsmen, very focused.

Todays workout chest & tris

Bench

15 x 40

4 x 80

2 x 80

5 x 70

12 x 60

Incline bench

12 x 40

5 x 50

3 x50

10 x 45

8 x 45

Flat flyes

10 x 15

super setted with 5 DB presses

x 3 sets

Tris

Bench o/h extension DB

10 x 15 x 3 sets

Press downs super setted with oh head ext

10 x 32

10 x 38

10 x 44

3 x 50 down only

[Grover]

Been a while since last posted, still working out.

Last 2 weeks wifes been away tried a cut of sorts, dropped 2 kg.

Start of a new month and still not happy with progress since stopped using PT.

Searching around came across Stallones workout to get into shape for Rocky, if he can do it at 61 then what excuses do I have!

Time- will be the telling factor but will give it a good go and see what happens.

weight this am 112.7kg

Program will be

Mon/Wed/Friday

Am 8-12 reps, 3-4 sets each

Chest

Back

Abs

Cardio

PM

Shoulders

Arms

Abs

cardio

Tues/Thurs/Sat

AM

Calves

Thighs

cardio

PM

Rear delts

Traps

Abs

Cardio

Diet will be lean and mean

[Grover]

New Year New start

this am 123kg - 12 kgs up from this time last year!

Plan to drop bf, serious attention to diet, more cardio

[Grover]

1st day back in gym this year

Back

Close grip pull downs

10 x front & back for warmup

4 sets 8 reps

Wide grip pull ups

4 x 8

seated cable rows

4 x 8 x 72

Bi's

20 x DB curls warm up

EZ Bar curls

4 sets, 8 reps

Incline DB curls

4 x 8

first time doing these, harder than I expected

hammer curls

4 x 8

wasn't a heavy workout, breaking back into the rountine

[Grover]

Legs

Squats

4 x 8

Sumo dead lift

3 x8

Leg curls

2 x 8

1 x 6

Leg extension

2 x 8

1 x6

Toe press

1 x 15

1 x 12

1 x10

1 x 8

Military press

2 x 8

2 x 6

DB lateral raise

3 x8

Bent over rev fly

3 x8

Cardio will start soon!!!!! :?

[Grover]

last night

Chest

DB bench press

22.5 x 8

25 x 8

27.5 x 6

30 x 6

DB Incline press

20 x 8

22.5 x 8

25 x 6

27.5 x 4 + 3

25 x 6

cable cross over

26 x8

CG Bench press

10 x bar

40 x 8

50 x 8

60 x 3 + 3

Lying over head extensions

12.5 x 8 x 3 sets

Rope pull downs

50 x 8

56 x 8 + 8

gym was packed, trouble with going after work!

[Pseudonym]

How are you going, Grover? Are we going to see before/after photos of your rippedness?

[startinfromscratch]

i totally feel your pain on the cardio bro. i can stick to sheiko workouts no worries, but the concept of cardio i just cant handle the jandal

[Grover]

Apologies guys for been slack!

Been hammering away at a wee program.

Yes I will post before and after pic's -after of course!

Today had a session with physio/PT and spent 1 1/2 hours measuring this and that.

Pointed out a few things wrong ( buy a 44 year old car and it ain't going to be in perfect nick!) that is hindering my training.

Interestingly said that I should stop using my weight belt on squats (at least until i get up to high(er) weights) theory behind it was sound.

One of the issuses appears to be that my core is weak.

Another is that my muscles are very tight (have been told this by other PT's but yet to be offered a solution!)- caused by body compensating for areas not working 100% such as core, previous injuries such as broken femur,scapular

Claims that will take approx 4 weeks to iron out bugs etc and another 4 weeks and I will be flying past previous 1rm's.

Explained with diagrams etc all his reasoning, took video of stretches etc.

Was a bit like listening to Pman!!!

Will be looking at total package, training & nutrition.

said that although carrying a bit of bodyfat, reckons that large stomache is probably more due to stomache distention/bloat from nutrition!

Going to go with what he says and see what results this brings.

Watch this space!