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Old 12-18-2013, 10:51 PM   #1
Panda
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Default PANDA training log

Sup everybody !

I've received a mail from M&B telling me that it would be a good idea to start a training log...Well, hey ! Lets start a training log ! Just to get some advide and talk training with other ...and yeah it look awesome to be connect with a lot of experience lifter (when you are a newbie like me )

First of: I was really into powerlifting and all when 1year ago I hurt myself (poor warming up, stupid me)

My old total (my present GOAL): age: 20
Bench: 250lbs
Squat: 350lbs
Deadlift: 400lbs
total: 1000

old bodyweight: something between 180-185 lbs

-Injury was lower back, completely tear something up. Went to the Chiro, do everything good, I've done 2 different training. GVT 10x10 really help me.

Now I'm something between 170-180lbs bodyweight Age: 21
Current total:
Bench: 225lbs
Deadlift: 335lbs
Squat: 235lbs ...Really pissed that my squat was that affected. I always was a leg guys, having all my strenght into lower body. Now I feel like shit with the injuries lowering my lower body strenght that much. HATE IT.

Now I do a Wendler 5/3/1. I train at home. I have everything I need.

My training now:

Day 1(uper):
Military press (5/3/1 rep pourcentage)
CG- Bench press (3set)
Chin up/Pull-up (always been my weakness)(3set)
Bent over row (3set)
Arm's work (3set)

Day2(lower):
Sumo-Deadlift (5/3/1 rep pourcentage)
Front Squat (3set)
Abs work

Day3: off/ little conditionning/ cooking good food

Day4(upper):
Bench press (5/3/1 rep pourcentage)
Military press (3set)
Chin up/pull-up (3set)
Bent over row (3set)
Arm's work (3set)

Day5(lower):
Squat (5/3/1 rep pourcentage)
SL-Deadlift (3set)
Ab's work (3set)

Day6+7: REST, EAT, CONDITIONNING if I feel like...

So there it is !! I'm gonna get active over here ! This forum look awesome
Now that I'm ''heal'' and that I have buy myself a lovely olympic bar and all the stuff and really want to get my old total of 1000lbs and go even further. Keeping my bodyweight below 180 (if possible below170) to be lean and healty !!

Note: 4-5year's ago I was 300lbs (16year old) , now I have lost over a thousand pounds I came from a lot of bad habit and a bad body that I want to totally transform !

Note 2: I'm not sure if I do good by having 2 back exercise the same day, mayby It would be better with 1 lat on day 1 and one upper back on day 3
-and I would really apreciated if someone would give me a good lower abs routine for strenghtening my abs for assistance for deadlift and squat (for my lower back that is shit)

Note 3 (lol): I am a nursing student. So I know well all my biology and everything. I know the human body pretty well and now train smarter because of that.
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Old 12-18-2013, 11:03 PM   #2
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Day 2 :

Bodyweight: something between 170-180lbs

Lower body training:

Deadlift:
5x125lbs
5x155
3x185
5x200
5x230
5x260 (Done great but I feel them)

Front Squat:
10x110
10x130
10x155 (feel hard !)

Ab's work:
hanging leg raise
Plank
Dragon Flag

Note: I NEED A GOOD LOWER ABS ROUTINE, i feel like I do whatsoever!

Did all the training with my dad. Hes 53. Did everything I did except: Deadlift 2rep of 260 (feel terrible) He back squat, He can't front squat, Hes old(joke!) and have the mobility of a plank of wood. He only acheive 1 Squat of 150lbs and note that He can't do full range of motion squat because of He's knee... He just don't have to mobility YET !

Food:
Egg's, fish, salad, proteine shake (truenutrition), creatine monohydrateť

Note: I have a diet that look a lot like a vegetarian but a eat meat. Like, a, lot of meat... I just try to dont eat too much.

Here it is my FIRST LOG EVER ON MAB !!
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Old 12-19-2013, 01:20 AM   #3
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Good repping on the frontsquat. Welcome to MAB!
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Old 12-19-2013, 01:29 AM   #4
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Thanks ! I already love posting here
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Old 12-19-2013, 09:54 PM   #5
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Today upper body log:

Bench press:
5x85 lbs
5x110
3x130
5x140
5x160
5x180 ...easy !!!

OHP:
10x65
10x75
9x90 ...meh

Chin-up:
8set x 10rep each.. gonna work on these to get my chin up better

Tricep extension:
12x65
10x65
10x65

Curl:
12x65
12x65
12x65
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Old 12-20-2013, 12:23 PM   #6
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Strong start. Great job!
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Old 12-20-2013, 03:27 PM   #7
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Easy is good, Congrats man.
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Old 12-20-2013, 09:50 PM   #8
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First lower body to get ZERO pain in lower back. Second lower body since I've got back into serious training. Feel great. Light weight, but feel great to do it pain free I feel a lot of gain coming !!

Day 4 Lower body:

Warm up:
Jump rope(50 jump one leg, 50 the other leg) Supperset with Chin-up(10rep) for waking up. Just woke up from a big night of work.

Work out

Squat:
5x95lbs
5x115
3x135
5x145
5x165
5x185 ..Felt good, pretty easy and PAIN FREE

Stiff-Legged Deadlift:
10x155lbs
10x185
10x215 , First time using chalk, work like magic!

Abs work:
Hanging leg raise, plank etc...

A good stretch and some yoga. thats all !! Going back slowly but surely !
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Old 12-20-2013, 10:26 PM   #9
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Quote:
Originally Posted by Panda View Post
First lower body to get ZERO pain in lower back. Second lower body since I've got back into serious training. Feel great. Light weight, but feel great to do it pain free I feel a lot of gain coming !!
Excellent, destroy!
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Old 12-22-2013, 09:23 PM   #10
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I've just work 16hours straight, slept 3 miserable hour. Did My workout. And now I'm going back to work. (I'm working in a hospital..hehe !!!) But hey!! No excuses !!!

Upper Body work:

OverHead Press: (going light on them, they were my weakness before... but this workout went REALLY easy... for a guys with 3 hours sleep and 16hour of hard work)
5x55
5x65
3x75
3x95
3x105
6x115 ..REALLY EASY, I HAD TO PUSH 3 more !!!!

Close-Grip Bench press:
8x135
8x155
6x165

Chin-up: 3x 12

Tricep barbell extension: 3x15,12,12reps

Barbell Curl: 3x15,15,12reps

Thas was an amazing workout. I could have push so much. I was really strong and I dont really understand why since I'm supposed to be weak as hell because of my hours of work. (Their is a storm in my area(canada) and their a lot of people that get hurt)
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