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Old 02-17-2013, 04:48 PM   #1
Greu
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Default Greu's - the beginner - training log

Hello! My name is Lorin aka Greu.

Just joined the forums and thought that it would be great from a motivational point of view to create a training log of the forums.

My goals at the moment is to get from 20+% body fat to under 15% while trying to gain strength (not muscle) at the same time and after that to go on a slow bulk and focus on my strength gains.

My 1RMs at the moment are: 175lbs for bench, 220lbs for squat, 285lbs for deadlift. My goals are to get by the end of the summer (if not earlier) to 225 bench, 310 squat and 400 dead.

Being an university student I am only able to train only for 3 days a week and the training program that I will follow is one designed by me (it may not be the best but I hope it's not the worst) being inspired by Starting Strength + accent on the posterior chain due to hunched shoulders.

The training program is:

Workout A:
Squat 5x5
GHR or GM alternated with Hypers 3x Max for GHR, x5-8 for GM and Hypers
Bench Press 4x5
Horizontal Row 5x6-8
Triceps work 2x6-8

Workout B:
Deadlift 2x3-5
Front Squat 3x4-6
Overhead Press 3x4-6
Vertical Row 5x6-8
Biceps work 2x6-8

Training sessions will be similar to SS ABA, BAB etc. Progression as well.

My first training session with this program will start on Tuesday.

Thank you in advance for your support! Looking forward to starting logging
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Old 02-17-2013, 10:31 PM   #2
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Welcome to the forum. Will be following your progress. Reach your goals and then some!
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Old 02-18-2013, 07:33 AM   #3
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welcome, looks pretty solid and good luck.
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Old 02-19-2013, 01:29 PM   #4
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Considering that I am coming back from a one month break because of a rotator cuff injury I will be working with low weights and increasing them back to where I was gradually.

- Deadlift 90kg x4,4
- Front Squat 40kg x6,6
- Overhead Press 30kg x5,5
- Close Grip Pulldown 30kg x8,8,8,8,8
- Biceps Curl 20kg x8,8

Yep, I am weak, I know. But I am planning on growing stronger.
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Old 02-19-2013, 02:53 PM   #5
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Quote:
Originally Posted by Greu View Post
Considering that I am coming back from a one month break because of a rotator cuff injury I will be working with low weights and increasing them back to where I was gradually.

- Deadlift 90kg x4,4
- Front Squat 40kg x6,6
- Overhead Press 30kg x5,5
- Close Grip Pulldown 30kg x8,8,8,8,8
- Biceps Curl 20kg x8,8

Yep, I am weak, I know. But I am planning on growing stronger.
Welcome to MAB! Fine looking session!
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Old 02-19-2013, 03:10 PM   #6
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Im sorry to tell you this,but you will be gaining both strength and muscle
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Old 02-19-2013, 03:46 PM   #7
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Great start. Keep the ball rolling. Take care of that shoulder! Those kind of things can come back to haunt you!

Looking forward to your progress.

Where in Scotland?
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Old 02-19-2013, 04:01 PM   #8
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Quote:
Originally Posted by MikeM View Post
Great start. Keep the ball rolling. Take care of that shoulder! Those kind of things can come back to haunt you!

Looking forward to your progress.

Where in Scotland?


Barbell movements seem to put the less stress on my shoulder therefore I am confident that the program that I am following will do good.

In Edinburgh!
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Old 02-19-2013, 05:46 PM   #9
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Quote:
Originally Posted by Greu View Post
Considering that I am coming back from a one month break because of a rotator cuff injury I will be working with low weights and increasing them back to where I was gradually.

- Deadlift 90kg x4,4
- Front Squat 40kg x6,6
- Overhead Press 30kg x5,5
- Close Grip Pulldown 30kg x8,8,8,8,8
- Biceps Curl 20kg x8,8

Yep, I am weak, I know. But I am planning on growing stronger.
Its a good session. Glad to hear you are feeling healthy after the injury. The strength will progress soon!
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Old 02-19-2013, 06:04 PM   #10
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Edinburgh's a fine city, I've been there many times.

Quote:
Originally Posted by Greu View Post
Yep, I am weak, I know. But I am planning on growing stronger.
Don't put yourself down, no-one will here either.

Good luck.
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