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Old 06-18-2012, 01:13 PM   #1
mhmassa
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Join Date: Jun 2012
Location: Brazil
Posts: 9
Training Exp: 4 months
Training Type: Starting Strength
Fav Exercise: Squat, Deadlift
Fav Supp: Whey Protein
Reputation: 760
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Default mhmassa's a brazilian guy training log

Goals:

Build Muscle: get weight up to 176lb without gaining much fat.
Strength: get my squat up to 220lb, my bench press > my body weight, same to deadlift.

I'm not hurry, i wat quality both muscle mass and strength. I am following starting strength kenthaab novice program.

Lifts Weight:
Squat: 135lb
Bench Press: 80lb
DL: 90lb
Press: 65lb
Pendlay Rows: 65lb

Workout:
A
Squat
Bench Press
DL
Dips** 2x8

B
Squat
Press
Pendaly Rows
Chins/Pull ups** 2x8/3x8

All these lifts have 3 working sets of 5 reps, except DL is 1 set of 5 reps.

Abs Work
Mon - Slantboard Sit ups 3x12-15/leg raises 3x10-12/planks 1x60"
Fri - Weighted Sit ups 3x10/Leg raises 3x12

Calf Work
Wed - Calf on Leg Press 3x15-20

About Diet:
I was following Leangains, but know i take the week of to diet, and i will recalculete my macros and create a new meal plan.

Please guys, leave your opinion about my workout, about diet.
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Old 06-18-2012, 01:22 PM   #2
bigtim27
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Fav Supp: xtend
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Good luck in your training I'll be following along
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Old 06-18-2012, 01:28 PM   #3
mhmassa
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Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Jun 2012
Location: Brazil
Posts: 9
Training Exp: 4 months
Training Type: Starting Strength
Fav Exercise: Squat, Deadlift
Fav Supp: Whey Protein
Reputation: 760
mhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality posts
Default

Quote:
Originally Posted by bigtim27 View Post
Good luck in your training I'll be following along
Thanks bro.
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Old 06-18-2012, 01:58 PM   #4
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
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Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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Good luck and great goals. Make it happen!
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Old 06-18-2012, 03:49 PM   #5
mhmassa
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Points: 271, Level: 5 Points: 271, Level: 5 Points: 271, Level: 5
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Jun 2012
Location: Brazil
Posts: 9
Training Exp: 4 months
Training Type: Starting Strength
Fav Exercise: Squat, Deadlift
Fav Supp: Whey Protein
Reputation: 760
mhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality posts
Default

Today: Workout A

Squat: 3x5x135lb
Bench: 3x5x80lb
DL:1x5x90
Dips: 2x8xBodyweight
Slantboard Situps: 3x12
Leg Raises: 3x10
Planks: 1x60"
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Old 06-19-2012, 08:16 AM   #6
BendtheBar
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Join Date: Jul 2009
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Fav Supp: Butter
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Default

Looks good. Are your deadlifts using full size plates so you don't have to pull from lower to the ground?
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Old 06-19-2012, 11:57 AM   #7
mhmassa
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Join Date: Jun 2012
Location: Brazil
Posts: 9
Training Exp: 4 months
Training Type: Starting Strength
Fav Exercise: Squat, Deadlift
Fav Supp: Whey Protein
Reputation: 760
mhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality posts
Default

Quote:
Originally Posted by BendtheBar View Post
Looks good. Are your deadlifts using full size plates so you don't have to pull from lower to the ground?
The warm ups aren't but the worksets yep.
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Old 06-19-2012, 01:32 PM   #8
DanB
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Subbed! good luck!
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Dan's training log, I will get there.

Theres no such thing as a rest day, its a lifestyle that requires work everyday,
Bring it
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Old 06-20-2012, 05:06 PM   #9
mhmassa
Junior Member
Points: 271, Level: 5 Points: 271, Level: 5 Points: 271, Level: 5
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Jun 2012
Location: Brazil
Posts: 9
Training Exp: 4 months
Training Type: Starting Strength
Fav Exercise: Squat, Deadlift
Fav Supp: Whey Protein
Reputation: 760
mhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality postsmhmassa has made some quality posts
Default

Workout Log today:
Squats:140lb
Press:65lb
P.Rows:65Lbs
Pull ups:3x8-8-4Failed
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Old 06-20-2012, 06:13 PM   #10
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 80,875
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by mhmassa View Post
Workout Log today:
Squats:140lb
Press:65lb
P.Rows:65Lbs
Pull ups:3x8-8-4Failed
Keep charging hard.
__________________
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Destroy That Which Destroys You

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