Grippy's 2012 Body Transformation

[Grippy]

Well have been lifting for a while now, had a shit 2011 lifting wise, was going well, hit 200 on deads, then stuffed my knee which held me back for a while and pulled my back a couple of times doing deads which slowed me down.
2012 is the year to do it.
Im 33, weigh in at 100kg even, looking way too smooth for my liking so would like to drop some body fat this year and at least be able to see some abs. BF% I have no idea on but I assume fairly high, waist measurement is 40 inches.
Lifting wise I want to smash 230 on deads, at least 200 on squats and 130 on bench.
I train at home for now, work is possibly changing very soon so would like to get out to Fuzzys lace at Prospect to lift some iron with Big Jim and the others. Here at home I have a power rack, solid flat bench, oly barbell, oly db handles, 300kg of weight and the fridge nice and close.
Back pic is best I could do, best out of heaps I took, shoulders are even but tough to press right spot on screen to take pic, will try and do another one later.

 

[Shrek]

Well done for having a crack.

Best of luck.

 

[kaz]

Good luck buddy

 

[DKD]

All the best Grippy, with training and uni...and work....and the kids...lol, busy guy. Good luck!

 

[Grippy]

Thanks guys, am giving it a fair old crack this time.

 

[candyflip]

Lightly raced sprinter with a long time out in the paddock, but has super speed and can really turn on the big moves at the right points in a race. Will need to see this longer trip right out against other smart contenders, but trackwork so far is promising.

Could surprise at odds.

 

[Grippy]

Nice writeup Candy, great stuff.

And so the journey begins, might as well log in here my other one is many dull pages long.
Only 1 workout last week, bit disappointing, starting 5 x 5 from where I left off on week 3 next week. Doing weights from week 2 this week and mixing it up a bit to get the body back into it after many days doing pretty much nothing and sitting in front of computer typing assignments.

Yesterday, hot as fukin hell here in Adelaide
Squats

115 x 5
115 x 5
115 x 5
115 x 5
115 x 5 then bailed for the day as my head was thumping like mad

Today

Deads

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

Bench

65 x 5
70 x 5
75 x 5
80 x 5
85 x 5

Chins

BW x 5
BW x 5
BW x 5

 

[Grippy]

Bit of conditioning type stuff today. Nothing too fancy. Mucked around with the sandbag, sled pulls and few laps around back yard of farmers walks with 40 each hand

 

[TrentZor]

Well done for having a crack.
.

Yea shrek we are aware people have cracks.. no need to congratulate them..








P.S good luck grippy..

 

[Grippy]

Thanks Trent.
Will hopefully get out to the meet Fuzzy is having here in feb and finally get to meet all you strong fellas.

Kept same weight for week 2 5 x 5 today. All felt very light, apart from last set of squats which is weird. Bring on the 3 x 3 weeks soon.

Squats

95 x 5
105 x 5
110 x 5
120 x 5
125 x 5

Bench
all paused
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Pendlay Rows, these feel so much better than normal bent rows so I am sticking with them

70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

3 sets each of curls and some tri stuff.

 

[Grippy]

Back into it!

Squats

warmup
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5

Bench

70 x 5
75 x 5
80 x 5
85 x 5
92.5 x 5

Pendlay Rows

65 x 5
70 x 5
75 x 5
80 x 5
85 x 5

 

[Rambodian]

Strong squats Grippy, wish mine could match that, well done mate.

Graeme

 

[Grippy]

Found this today
[ame=http://www.youtube.com/watch?v=UDJ7_QsR_Oc]Fishing under ice - YouTube[/ame]

 

[Grippy]

Strong squats Grippy, wish mine could match that, well done mate.

Graeme

Thanks Rambo.
Seems only Big Mick and myself are logging in here, ah well.
Flew through the deads today, but was stuffed by end of session, even light squats after deads is just plain evil.
Weighed in at 102 today, have been eating really clean too, hmm. Ill keep off any junk and add in some more sled stuff and hopefully I wont look like a slob for long.

Deads

150 x 5
150 x 5
150 x 5
150 x 5
150 x 5

Squats

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

Mil Press

50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

 

[Grippy]

Last day of week 3, 5 x 5
Feeling confident under the bar again which is good, the 140 flew up fairly easily, which it should as Ive done it before. Squats a few times a week is def the way to go.

Squats

105 x 5
115 x 5
125 x 5
130 x 5
140 x 5

Bench

85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

Pendlay Row

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

Assistance for Friday is some curls and tri stuff

 

[Grippy]

Big fail today, pulled something in my elbow and shoulder doing squats so finished it there Need to play with hand position I think.

Squats

135 x 5
135 x 5
135 x 5

 

[Shrek]

Bummer.

I hate unfinished workouts...

 

[Rambodian]

Big fail today, pulled something in my elbow and shoulder doing squats so finished it there Need to play with hand position I think.

Squats

135 x 5
135 x 5
135 x 5

Shit Grippy, good call ending right there mate, best to be careful.

 

[Grippy]

Shit Grippy, good call ending right there mate, best to be careful.

Yeah sucks ending it early. All feels good now, will knock the bench and rows off tomorrow.

 

[Grippy]

Quick one today to finish yesterdays big fail. Deads tomorrow, oh yeah!!

Bench

75 x 5
80 x 5
85 x 5
90 x 5
95 x 4 Fail last rep, just ran out of puff
Have done this weight easily plenty of times before so not sure what the hell happened, not really fussed as long as squats and deads go well

Pendlay Rows

70 x 5
75 x 5
80 x 5
85 x 5
90 x 5