Grover goes 5x5

[Grover]

Come Thursday afternoon was too tired and too hot to go gym.

Went to sleep and woke up Saturday hahaha

What will the Govt come up with 2012?

Todays workout

Superset - DB lunges 3 x 10

Close grip bench press

1 min rest

Superset Barbell step up

Pull ups 3 x 10

rest

Superset L Lateral raise 3 x 12

Seated calf raise 3 x 15

rest

Superset Gym ball side crunches 3 x 10

BB roll out 3 x 8

Back to office for protein shake, post here. 1 more job to do at 4pm then thats me done (phone getting turned off) for the year.

Happy New Year all- be safe

[Grover]

118.4kg this am so managed to get thru festivities without bloating too much!

Now can concentrate on getting ripped.

first workout for the year (gyms shut on holidays!)

Superset 1

Deadlift 3 x 10

Shoulder press 3 x 12

Superset 2

Bulgarian split squats 3 x 12 ea leg

DB pull overs 3 x 12

Superset 3

DB Reverse curls 3 x 12

Seated Triceps extensions 3 x 12

Abs left out ran out of time!

Felt every drop of booze come out of the sweat pores today!

[Grover]

Late to the gym today 345pm so was already a few peeps in there, 1 x squat rack was occupied so today left squats out

Incline bench press 3 x 12

Superset 2

One leg romanian deadlift 3 x 12

chin ups 3 x 8

Superset 3

chest flyes 3 x 12

Reverse flyes 3 x 12

Plank 3 x 1 min

Two point box 3 x 12

[teamfatboy]

Late to the gym today 345pm so was already a few peeps in there, 1 x squat rack was occupied so today left squats out

Thats no way to start the year!

[Grover]

boom got me!

Came down with cold so not full of motivation today but struggled thru a workout

Superset 1

leg press (supposed to be front squats but all bars in use!) 3 x 12

Bent over row 3 x 10

Superset 2

Romanian deadlift 3 x 10

Bench press 3 x 10

Superset 3

Hammer curl 3 x 12

Lying triceps extension 3 x 12

gave SS4 abs a miss!

Went and had massage instead

[Grover]

After a few weeks thinking about what to do decided that 5 x 5 Stronglifts program would be a good fit.

mainly because seem to have plateaued and this "should" increase my lifts.

And if it helps with the physique who's going to complain.

Starting weight 121

Bf approx 18 but put 20 on sheet just to be safe!

Todays first session seemed a bit light

5 x 5 Squats - easy but knees still tight but down to parallel

bench - easy, should still bet sore from life?

BB row - easy

Took 30 mins so quick in and out.

Dialling diet in more and more, taken longer to get my head around NOT eating as much as have been.

Will try SL recommendation of carbs only immmediately post lifting see how that works.

[Grover]

Hanging in there, still on 5x5 but have added additional couple of exercises each time, such as curls,lat raises,flyes etc just to add flavour.

Weight dropped to 118 but had a bad week and over did junk last week and popped back to 120.

Coming down to the big smoke tomorrow for 5 days, will try and fit in a workout or two somewhere but will be quick & early or late ones as lots to do.

Then Monday going to see Doc re HRT!

Look at the options and see what happens.

Off to gym soon, have to walk there! vehicle hassles!

Good for cardio though

[Grover]

Back in paradise

Weight popped back up to 123 whilst in the big smoke, too many restaurants

Been back 4 days, feeling pretty damn good now

So upping the work rate to take advantage and see what happens in the next 12 weeks!

Will stick with 5 x 5 as a base and add extra exercises each time and add in a 4th day to do whatever I feel like.

cardio started with some 20 x 20 interval rows this am.

After each weights session will do

25 x 15kg DB squats

25 x 15kg DB swings (no kettle balls)

25 x Burpess

25 x star jumps

[Grover]

Today just felt needed something else, did stronglifts yesterday

so today decided to give arms some attention

DB Curls

Ezy bar curls

Hammer curls

Tricep pressdowns

Close grip bench

DB single arm extensions

On all except extensions started lightest worked up weights until down to 2 reps then reversed back to light weight higher rep (15 max)

Arms feeling the pump today

Foods good, sleep getting better

grow ya buggers