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Grippy's 2012 Body Transformation

Thanks fellas.

Feeling bit beat up today, scales say 105,bloody heavy. Picture in the mirror bit better though.

Squats

105 x 5
110 x 5
120 x 5
127.5 x 5
135 x 5

Bench

80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

P Rows

75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Finished off with quick shoulder and arm shit.
 
Squats feeling solid which is good, should be using this weight as a warm up by this stage though, took so long to bounce back after buggering my knee.
Waist down to 42 inches, woo hoo, scales say 106 ffs, just makes my lifts look even shitter, especially the bench which I got stuck at same weight today as week 4 last 5 x 5 round.

Squats

140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

Bench

75 x 5
80 x 5
85 x 5
92.5 x 5
97.5 x 4 Fail

P Rows

75 x 5
75 x 5
75 x 5
82.5 x 5
90 x 5
 
Good stuff Grip, keep on keeping on bud.

Lol at the wife and kids lack of interest in your lifting...I know the feeling...I still talk myself up, whether they listen or not. :D
 
Thanks DKD, women and kids just dont understand hey.

Didnt do sled drags yesterday, was too bloody hot when I got home, so mucked around doing some conditioning stuff yesterday just for the hell of it, , consisted of some 20kg plate swings, light 35kg high rep mil press, arm stuff and just some stuff to keep moving, beats sittingon the couch when I get home.

Today

Deads

165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Chins

BW x 5
BW x 5
BW x 5

Incline Situps

BW x 15
BW x 15

Left it there as my right elbow is killing me, right where bicep joins., better to be safe than sorry.
 
Squats today after work, felt strong on all sets, last rep of the 150 was a struggle though. Surely by now I can muster up the strength to bust out a 180 squat. Will have to have a crack soon I think. Only did squats and bench today, elbow started hurting again, will row tomorrow if all goes well.

Squats

114 x 5
125 x 5
132.5 x 5
140 x 5
150 x 5 equal PB

Bench

90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
 
Woohoo good for you Grippy!

You will smash that 180! I have complete faith ;)

Well done, love watching your progress on the deads & squats :) awesome!
 
Why thank-you Bella. I should have smashed these weights long ago I think.

Finished yesterday's lifting today, no work today, woo hoo!

Rows

80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

1 arm rows

20 x 20 each
20 x 20 each

Shoulder and arm stuff for the Hell of it and running around and kicking the footy at the park with the little fella
 
Had the bloody runs yesterday so missed squats. Not feeling the best today but gave it a crack anyway. On to 3 x 3. Weight sitting at 105, guts still 42 inches around.

Squats

145 x 3
145 x 3
145 x 3

Bench

82.5 x 3
92.5 x 3
102.5 x 3 happy with this considering I feel run down and how shit I am at bench.

P rows

75 x 3
85 x 3
92.5 x 3

Decline situps

5kg x 3 x 10
 
Mate not having a dig here but what is your goal as such? Just read your 1st post in the thread....says you wanna drop bf to see your abs but get stronger/get a 230 dead??

And you program is based off a strength program....id suggest if you really wanna see some changes in the way you look start training more, split this up, move to more a bbing style program and add in some cardio....

You cant have the best of both worlds...it will just result in going nowhere...
 
No worries Joel, no offence taken. Not too sure about the whole bb style splits. Am enjoying the strength side for now and am def looking better lately while getting stronger. I do get cardio in on off days which consists of throwing a sandbag around, sled drags and farmers walks.
Short one today, only short break between shifts so gotta get back to work and shoulder feeling bit sore. hmm!

Deads

175 x 3
175 x 3
175 x 6 repped it out just for the Hell of it.

Chins

+5 x 5
+5 x 5
+5 x 5
 
Joel said:
Mate not having a dig here but what is your goal as such? Just read your 1st post in the thread....says you wanna drop bf to see your abs but get stronger/get a 230 dead??

And you program is based off a strength program....id suggest if you really wanna see some changes in the way you look start training more, split this up, move to more a bbing style program and add in some cardio....

You cant have the best of both worlds...it will just result in going nowhere...
Click to expand...

Don't agree. Sure if your advanced you need to specialise but at most peoples level and goals you can have more than one goal and achieve both and not result in going nowhere.

I have been losing body fat of late but also hit a PB in pretty much every session in the last two monts. It's definatly possible. I think your overemphasizing the need to specialise for most people.

Sure if your goal is a deadlift world record. Fuck looking good just work on your deadlift. Same if you want to be a pro BB but most people just want to get stronger and look better, not turn pro. With these goals, both at once is easily possible.
 
I agree with you mate...I do...but to get to a level of leaness that he wants to get to (to see his abs)...from where he is at, at the moment plus also adding 50kgs to his deadlift...it would take a HUGE HUGE effort....if not nearly impossible...

So id say he would have 20kgs to drop of fat + add 50kgs to his dead at the same time?...I dont see that happening at the same time...

I would focus on dropping weight - which like I said is prob around 20 odd kgs...while maintaining strength, maybe going up slightly if your body/energy levels can handle it while dieting...

And then focus on increasing your deadlift...

I honestly dont think its impossible to increase lifts and drop bodyfat...coz I have done it myself....but we are talking a fairly large amount of bodyfat and also a fairly large % increase on his dead....

I have all confidence that grippy will give it his all...and by the end of this I might be eating my words...
 
Thanks for the comments people, I agree I do need to lose a shit load of fat, started on the road and have gained weight, not too fussed as I look e little better than the slob I looked before. Getting there slowly I suppose. This is the reason why most of us put our lifting journal up here to Get opinions on what we are doing and how we are tracking to provide some much needed criticism, discussion, advice and give us some determination to hit and smash our goals eventually.
Fairly quick session this morning, only day off this week, long day tomorrow and have a uni assignment due in 6 days that I haven't looked at yet so need to Get cracking on that bad boy.

Squats
usual warm-up to 100 x 8

125 x 3
142.5 x 3
157.5 x 3 rep PB

Bench
usual warm-up to 60 x 10
95 x 3
95 x 3
95 x 3

P Rows

85 x 3
85 x 3
85 x 8

Finished off with some shoulder and arm stuff
 
Well done Grippy :)

We're all on the journey my friend! You're doing just fine ;)

Congrats on that PB!! Woohoooo!
 
Cheers Bella.

Missed lifting Sunday, was wiped after long day at work, went for a walk instead.
Missed lifting Monday after starting just before 5 am and shit night sleep, wasn't happy.
Snuck in a quick sandbag session last night which each round consisted of 10 x squat, rows, pick ups and oh press. Not too hard, sandbag is only 30kg but had me huffing and puffing.
War thinkin about deads since I woke up this morning which is good, couldnt wait to get home and smash em.

Deads

warm-up to 140 x 5

180 x 3
220 x 1 equal PB, felt good so couldn't resist.
180 x 3
180 x 3

V Bar Rows

80 x 10
70 x 10
60 x 10
60 x 10
60 x 10

Chins

bw x 5
bw x 5
bw x 5
bw x 5
bw x 5

Finished off with some high rep shoulder and arm stuff for good measure
 
Last edited:
holy deadlift batman! :eek:

220! Well done on THAT PB Grippy!! You must have been feeling good! lol

excellanto ;)
 
Overall a bloody ripper of a session, split shift today means I get to lift in the middle of the day when no-one is home, my music, house to myself and get to shit with the door open, and go back to work a little tired and mellow.

Squats

warm-up to 100 x 6

130 x 3
145 x 3
160 x 3 rep PB
180 x 1 PB Have wanted this for fukin ages, was slow and prob a bit sketchy but I wrestled it back up.

Bench

95 x 3
95 x 3
95 x 3
read my sheet wrong, was meant to do 97.5 x 3, ah well.

P Rows

90 x 3
90 x 3
90 x 3

Side, front and OH plate raises and some arm shit to finish.
 
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