The Panda Project 🐼

[Panda22]

Well, here we go again!
Ola to everyone I know from the Evo forum that fcalls this forum home, and a big Hello to everyone I haven't met yet here on EF!

Thanks to the legendary @RegenexPharma team for working with me and supporting my log!

For those I haven't met yet, I’m Panda, I’m Female (human), 37, 174cm, and I’ve been training BJJ for over 10 years, with a black belt for the last 3.
After 10++ years, I’m still completely obsessed with it, which is probably why I keep finding new ways to make my life revolve around training... but don't we all?

This is a new forum for me, although there are a few familiar faces from my old log floating around here too. So I thought I’d do a proper introduction before I get into the regular updates.

What I’m here to do​

BJJ is priority number one.

I’m currently locking in 3 BJJ sessions a week alongside 4 gym sessions, with the gym work increasingly focused around strength and conditioning that actually supports my BJJ rather than just lifting weights for the sake of lifting weights.

I want to be stronger, fitter, harder to fatigue and generally more capable on the mats. I also want my gym training to complement BJJ rather than leave me so wrecked that I turn up to training feeling like I’ve been hit by a truck.

At the same time, I still have some very selfish lower body goals

I have always been quite thick framed naturally and I’m pretty muscular through my upper body without having to work particularly hard for it. My legs and glutes, however, have been a completely different story.

I had hip surgery about 1.5 years ago now after dealing with a very old injury, and while my hip is completely healed (and I am sure you are sick of hearing about it now), getting my lower body to really develop has been a process. I want to build a much more developed and shapely lower body, particularly through my glutes, hamstrings and quads, while still keeping that strong, athletic look.

So the hierarchy is basically:

1. BJJ performance 2. strength & conditioning 3. build the lower body 4. look hot while doing it.

My Starting point: getting myself back on track​

I went into Europe at around 69kg.
I came home sitting around 73kg.
I’m not remotely ashamed of it

I went on holiday knowing full well that I was going to enjoy the absolute shit out of it, and I did. I ate the food, drank the drinks, travelled around, ate some more food and generally lived my best life.
I went in hard knowing I could come home and do the work to get myself back to where I was. Although TBH it doesn't feel amazing now looking in the mirror

So.... after all that, this is where my log starts.

My immediate goal is simply getting myself back into my normal routine, getting the holiday weight back off and getting back towards my pre-holiday 69kg while keeping my training performance high.

Once I’m back in rhythm, we can get into the bigger goals.

Food & diet​

I’m pretty consistent with my diet when I’m in routine.
I generally use intermittent fasting, with my first meal around 11am, another meal around 2pm and dinner around 7:30–8pm depending on training (evening BJJ).
I’m FODMAP friendly and lactose intolerant, so there are some foods that are just not worth the digestive consequences for me
My diet is generally high protein and built around whole foods, with carbs adjusted around training. I’ve spent a lot of time playing around with calories and macros depending on whether I’m pushing performance, building, cutting or just maintaining.
For now, I am just looking to getting back into my normal eating pattern rather than trying to do anything dramatic. RIP daily pastries.

Supplements​

My regular supplement cupboard currently includes:

• HER by @RegenexPharma
• B12 (injected)
• Zinc
• Lysine
• Collagen
• Psyllium husk

And then there is the slightly more interesting section...

Panda’s Chemistry Corner​

I’ve previously been using HGH, L-carnitine, KPV, Reta and MT2.

I had a full month completely off everything while I was away, so I’m now at the point of getting back into my routine and this part of the log will probably evolve as I go.
I’ll keep this section updated as things change rather than pretending I have some perfectly fixed protocol that will never move

Training​

BJJ: 3x per week
Gym: 4x per week
Goal: BJJ performance first, strength & conditioning second, lower body development alongside it.

My gym training is currently split around two lower body sessions, one upper body and, whole body moderate session, with the exact structure evolving as I work out what gives me the best carryover to BJJ without compromising recovery.

So whats next?​

For now, I’m just getting back on track.
Get the Europe weight off.
Get my routine back.
Get my training rhythm back.
Get back to feeling strong and athletic.


One I have "gotten back" (geeze did I say that enough??), then we can start talking properly about the bigger BJJ, strength, conditioning and lower body goals.

So, after ALL OF THAT, this will be the new home for training updates, weight, food, progress, random observations, wins, failures, random exercises I try, BJJ wins, and probably too much debate with myself if I am ACTUALLY making progress or not.

Anyway, welcome to the new Panda log, thanks for reading my essay.

XOXO Panda

 

[RegenexPharma]

Well, here we go again!
Ola to everyone I know from the Evo forum that fcalls this forum home, and a big Hello to everyone I haven't met yet here on EF!

Thanks to the legendary @RegenexPharma team for working with me and supporting my log!

For those I haven't met yet, I’m Panda, I’m Female (human), 37, 174cm, and I’ve been training BJJ for over 10 years, with a black belt for the last 3.
After 10++ years, I’m still completely obsessed with it, which is probably why I keep finding new ways to make my life revolve around training... but don't we all?

This is a new forum for me, although there are a few familiar faces from my old log floating around here too. So I thought I’d do a proper introduction before I get into the regular updates.

What I’m here to do​

BJJ is priority number one.

I’m currently locking in 3 BJJ sessions a week alongside 4 gym sessions, with the gym work increasingly focused around strength and conditioning that actually supports my BJJ rather than just lifting weights for the sake of lifting weights.

I want to be stronger, fitter, harder to fatigue and generally more capable on the mats. I also want my gym training to complement BJJ rather than leave me so wrecked that I turn up to training feeling like I’ve been hit by a truck.

At the same time, I still have some very selfish lower body goals

I have always been quite thick framed naturally and I’m pretty muscular through my upper body without having to work particularly hard for it. My legs and glutes, however, have been a completely different story.

I had hip surgery about 1.5 years ago now after dealing with a very old injury, and while my hip is completely healed (and I am sure you are sick of hearing about it now), getting my lower body to really develop has been a process. I want to build a much more developed and shapely lower body, particularly through my glutes, hamstrings and quads, while still keeping that strong, athletic look.

So the hierarchy is basically:

1. BJJ performance 2. strength & conditioning 3. build the lower body 4. look hot while doing it.

My Starting point: getting myself back on track​

I went into Europe at around 69kg.
I came home sitting around 73kg.
I’m not remotely ashamed of it

I went on holiday knowing full well that I was going to enjoy the absolute shit out of it, and I did. I ate the food, drank the drinks, travelled around, ate some more food and generally lived my best life.
I went in hard knowing I could come home and do the work to get myself back to where I was. Although TBH it doesn't feel amazing now looking in the mirror

So.... after all that, this is where my log starts.

My immediate goal is simply getting myself back into my normal routine, getting the holiday weight back off and getting back towards my pre-holiday 69kg while keeping my training performance high.

Once I’m back in rhythm, we can get into the bigger goals.

Food & diet​

I’m pretty consistent with my diet when I’m in routine.
I generally use intermittent fasting, with my first meal around 11am, another meal around 2pm and dinner around 7:30–8pm depending on training (evening BJJ).
I’m FODMAP friendly and lactose intolerant, so there are some foods that are just not worth the digestive consequences for me
My diet is generally high protein and built around whole foods, with carbs adjusted around training. I’ve spent a lot of time playing around with calories and macros depending on whether I’m pushing performance, building, cutting or just maintaining.
For now, I am just looking to getting back into my normal eating pattern rather than trying to do anything dramatic. RIP daily pastries.

Supplements​

My regular supplement cupboard currently includes:

• HER by @RegenexPharma
• B12 (injected)
• Zinc
• Lysine
• Collagen
• Psyllium husk

And then there is the slightly more interesting section...

Panda’s Chemistry Corner​

I’ve previously been using HGH, L-carnitine, KPV, Reta and MT2.

I had a full month completely off everything while I was away, so I’m now at the point of getting back into my routine and this part of the log will probably evolve as I go.
I’ll keep this section updated as things change rather than pretending I have some perfectly fixed protocol that will never move

Training​

BJJ: 3x per week
Gym: 4x per week
Goal: BJJ performance first, strength & conditioning second, lower body development alongside it.

My gym training is currently split around two lower body sessions, one upper body and, whole body moderate session, with the exact structure evolving as I work out what gives me the best carryover to BJJ without compromising recovery.

So whats next?​

For now, I’m just getting back on track.
Get the Europe weight off.
Get my routine back.
Get my training rhythm back.
Get back to feeling strong and athletic.


One I have "gotten back" (geeze did I say that enough??), then we can start talking properly about the bigger BJJ, strength, conditioning and lower body goals.

So, after ALL OF THAT, this will be the new home for training updates, weight, food, progress, random observations, wins, failures, random exercises I try, BJJ wins, and probably too much debate with myself if I am ACTUALLY making progress or not.

Anyway, welcome to the new Panda log, thanks for reading my essay.

XOXO Panda

So stoked to have Panda back
Even better i get to live through your BJJ journey since mine was cut short in my prime.
Anyone that has seen Pandas logs on Evo will know how great they are and her work output!!
Super strong!

Welcome to the family.
We are currently finishing off Pandas protocol to get her on this great new journey.
EF picked up a great female logger today!!
More and more coming over

 

[Codezzzz]

Yessssss @Panda22 welcome home!!!!! And now we on the same team again, cant wait to follow along again

 

[Panda22]

Yessssss @Panda22 welcome home!!!!! And now we on the same team again, cant wait to follow along again

LFG

 

[ChewedSleek]

Welcome to EF! Keen to see what meals you eat, being FODMAP friendly.

 

[Sheshredz]

Well, here we go again!
Ola to everyone I know from the Evo forum that fcalls this forum home, and a big Hello to everyone I haven't met yet here on EF!

Thanks to the legendary @RegenexPharma team for working with me and supporting my log!

For those I haven't met yet, I’m Panda, I’m Female (human), 37, 174cm, and I’ve been training BJJ for over 10 years, with a black belt for the last 3.
After 10++ years, I’m still completely obsessed with it, which is probably why I keep finding new ways to make my life revolve around training... but don't we all?

This is a new forum for me, although there are a few familiar faces from my old log floating around here too. So I thought I’d do a proper introduction before I get into the regular updates.

What I’m here to do​

BJJ is priority number one.

I’m currently locking in 3 BJJ sessions a week alongside 4 gym sessions, with the gym work increasingly focused around strength and conditioning that actually supports my BJJ rather than just lifting weights for the sake of lifting weights.

I want to be stronger, fitter, harder to fatigue and generally more capable on the mats. I also want my gym training to complement BJJ rather than leave me so wrecked that I turn up to training feeling like I’ve been hit by a truck.

At the same time, I still have some very selfish lower body goals

I have always been quite thick framed naturally and I’m pretty muscular through my upper body without having to work particularly hard for it. My legs and glutes, however, have been a completely different story.

I had hip surgery about 1.5 years ago now after dealing with a very old injury, and while my hip is completely healed (and I am sure you are sick of hearing about it now), getting my lower body to really develop has been a process. I want to build a much more developed and shapely lower body, particularly through my glutes, hamstrings and quads, while still keeping that strong, athletic look.

So the hierarchy is basically:

1. BJJ performance 2. strength & conditioning 3. build the lower body 4. look hot while doing it.

My Starting point: getting myself back on track​

I went into Europe at around 69kg.
I came home sitting around 73kg.
I’m not remotely ashamed of it

I went on holiday knowing full well that I was going to enjoy the absolute shit out of it, and I did. I ate the food, drank the drinks, travelled around, ate some more food and generally lived my best life.
I went in hard knowing I could come home and do the work to get myself back to where I was. Although TBH it doesn't feel amazing now looking in the mirror

So.... after all that, this is where my log starts.

My immediate goal is simply getting myself back into my normal routine, getting the holiday weight back off and getting back towards my pre-holiday 69kg while keeping my training performance high.

Once I’m back in rhythm, we can get into the bigger goals.

Food & diet​

I’m pretty consistent with my diet when I’m in routine.
I generally use intermittent fasting, with my first meal around 11am, another meal around 2pm and dinner around 7:30–8pm depending on training (evening BJJ).
I’m FODMAP friendly and lactose intolerant, so there are some foods that are just not worth the digestive consequences for me
My diet is generally high protein and built around whole foods, with carbs adjusted around training. I’ve spent a lot of time playing around with calories and macros depending on whether I’m pushing performance, building, cutting or just maintaining.
For now, I am just looking to getting back into my normal eating pattern rather than trying to do anything dramatic. RIP daily pastries.

Supplements​

My regular supplement cupboard currently includes:

• HER by @RegenexPharma
• B12 (injected)
• Zinc
• Lysine
• Collagen
• Psyllium husk

And then there is the slightly more interesting section...

Panda’s Chemistry Corner​

I’ve previously been using HGH, L-carnitine, KPV, Reta and MT2.

I had a full month completely off everything while I was away, so I’m now at the point of getting back into my routine and this part of the log will probably evolve as I go.
I’ll keep this section updated as things change rather than pretending I have some perfectly fixed protocol that will never move

Training​

BJJ: 3x per week
Gym: 4x per week
Goal: BJJ performance first, strength & conditioning second, lower body development alongside it.

My gym training is currently split around two lower body sessions, one upper body and, whole body moderate session, with the exact structure evolving as I work out what gives me the best carryover to BJJ without compromising recovery.

So whats next?​

For now, I’m just getting back on track.
Get the Europe weight off.
Get my routine back.
Get my training rhythm back.
Get back to feeling strong and athletic.


One I have "gotten back" (geeze did I say that enough??), then we can start talking properly about the bigger BJJ, strength, conditioning and lower body goals.

So, after ALL OF THAT, this will be the new home for training updates, weight, food, progress, random observations, wins, failures, random exercises I try, BJJ wins, and probably too much debate with myself if I am ACTUALLY making progress or not.

Anyway, welcome to the new Panda log, thanks for reading my essay.

XOXO Panda

Hey babe's

Awesome to see you back. So glad you're part of the @RegenexPharma team

We are bringing the O.G's back!

 

[Nasser1997o2]

Welcome back professor

 

[Panda22]

Welcome to EF! Keen to see what meals you eat, being FODMAP friendly.

prepare to be underwhelmed, it consists of eating the same thing every day ha ha

 

[Panda22]

Welcome back professor

thats Sensei professor to you mate

 

[ChewedSleek]

prepare to be underwhelmed, it consists of eating the same thing every day ha ha

Isn’t much different to my diet and I am not FODMAP haha

 

[Nasser1997o2]

thats Sensei professor to you mate

"The upper belts are speaking"

 

[abolone]

Welcome brother

 

[Codezzzz]

Welcome brother

*Sister* @abolone

 

[the_alcatraz]

Well, here we go again!
Ola to everyone I know from the Evo forum that fcalls this forum home, and a big Hello to everyone I haven't met yet here on EF!

Thanks to the legendary @RegenexPharma team for working with me and supporting my log!

For those I haven't met yet, I’m Panda, I’m Female (human), 37, 174cm, and I’ve been training BJJ for over 10 years, with a black belt for the last 3.
After 10++ years, I’m still completely obsessed with it, which is probably why I keep finding new ways to make my life revolve around training... but don't we all?

This is a new forum for me, although there are a few familiar faces from my old log floating around here too. So I thought I’d do a proper introduction before I get into the regular updates.

What I’m here to do​

BJJ is priority number one.

I’m currently locking in 3 BJJ sessions a week alongside 4 gym sessions, with the gym work increasingly focused around strength and conditioning that actually supports my BJJ rather than just lifting weights for the sake of lifting weights.

I want to be stronger, fitter, harder to fatigue and generally more capable on the mats. I also want my gym training to complement BJJ rather than leave me so wrecked that I turn up to training feeling like I’ve been hit by a truck.

At the same time, I still have some very selfish lower body goals

I have always been quite thick framed naturally and I’m pretty muscular through my upper body without having to work particularly hard for it. My legs and glutes, however, have been a completely different story.

I had hip surgery about 1.5 years ago now after dealing with a very old injury, and while my hip is completely healed (and I am sure you are sick of hearing about it now), getting my lower body to really develop has been a process. I want to build a much more developed and shapely lower body, particularly through my glutes, hamstrings and quads, while still keeping that strong, athletic look.

So the hierarchy is basically:

1. BJJ performance 2. strength & conditioning 3. build the lower body 4. look hot while doing it.

My Starting point: getting myself back on track​

I went into Europe at around 69kg.
I came home sitting around 73kg.
I’m not remotely ashamed of it

I went on holiday knowing full well that I was going to enjoy the absolute shit out of it, and I did. I ate the food, drank the drinks, travelled around, ate some more food and generally lived my best life.
I went in hard knowing I could come home and do the work to get myself back to where I was. Although TBH it doesn't feel amazing now looking in the mirror

So.... after all that, this is where my log starts.

My immediate goal is simply getting myself back into my normal routine, getting the holiday weight back off and getting back towards my pre-holiday 69kg while keeping my training performance high.

Once I’m back in rhythm, we can get into the bigger goals.

Food & diet​

I’m pretty consistent with my diet when I’m in routine.
I generally use intermittent fasting, with my first meal around 11am, another meal around 2pm and dinner around 7:30–8pm depending on training (evening BJJ).
I’m FODMAP friendly and lactose intolerant, so there are some foods that are just not worth the digestive consequences for me
My diet is generally high protein and built around whole foods, with carbs adjusted around training. I’ve spent a lot of time playing around with calories and macros depending on whether I’m pushing performance, building, cutting or just maintaining.
For now, I am just looking to getting back into my normal eating pattern rather than trying to do anything dramatic. RIP daily pastries.

Supplements​

My regular supplement cupboard currently includes:

• HER by @RegenexPharma
• B12 (injected)
• Zinc
• Lysine
• Collagen
• Psyllium husk

And then there is the slightly more interesting section...

Panda’s Chemistry Corner​

I’ve previously been using HGH, L-carnitine, KPV, Reta and MT2.

I had a full month completely off everything while I was away, so I’m now at the point of getting back into my routine and this part of the log will probably evolve as I go.
I’ll keep this section updated as things change rather than pretending I have some perfectly fixed protocol that will never move

Training​

BJJ: 3x per week
Gym: 4x per week
Goal: BJJ performance first, strength & conditioning second, lower body development alongside it.

My gym training is currently split around two lower body sessions, one upper body and, whole body moderate session, with the exact structure evolving as I work out what gives me the best carryover to BJJ without compromising recovery.

So whats next?​

For now, I’m just getting back on track.
Get the Europe weight off.
Get my routine back.
Get my training rhythm back.
Get back to feeling strong and athletic.


One I have "gotten back" (geeze did I say that enough??), then we can start talking properly about the bigger BJJ, strength, conditioning and lower body goals.

So, after ALL OF THAT, this will be the new home for training updates, weight, food, progress, random observations, wins, failures, random exercises I try, BJJ wins, and probably too much debate with myself if I am ACTUALLY making progress or not.

Anyway, welcome to the new Panda log, thanks for reading my essay.

XOXO Panda

add pics sista please need for log approval

 

[Panda22]

 

[Nasser1997o2]

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Sweet lord Prof Panda, you are a deadset beast.

 

[Panda22]

View attachment 188571View attachment 188572View attachment 188573View attachment 188574View attachment 188575View attachment 188576View attachment 188577View attachment 188578

Full transparency these are PRE Holiday pics, and in hopefully 6 weeks time, mirror my current state ha ha!
I do not currently have any abs - bloody fickle things!

 

[Codezzzz]

Full transparency these are PRE Holiday pics, and in hopefully 6 weeks time, mirror my current state ha ha!
I do not currently have any abs - bloody fickle things!

Either way, absolute beast still, well... absolute panda

 

[Mediumbee]

Feel like more and more people who train Bjj on the forums and it’s a good thing

 

[Upcomer]

View attachment 188571View attachment 188572View attachment 188573View attachment 188574View attachment 188575View attachment 188576View attachment 188577View attachment 188578

Cut! Great Work

 

[Panda22]

Week 1 - The Comeback Begins​

Well, we are officially one week to the day since getting home from Europe and fair to say there was some lag

I came home fully intending to jump straight back into normal life, but that plan was immediately derailed by an unexpectedly intense work situation, a lot of stress and some very late nights working. Boo.

So, the weekly training report:

Gym: Met
BJJ: Absolutely did not meet
Work: over met

I was supposed to get back to BJJ on Wednesday. Then it became Friday. And now we are officially saying Saturday or else.
Thankfully, there is NOTHING that will get in the way of me returning to the mats tomorrow.
I say this as I sit here working late.

This week in the gym​

This was my first week back in the gym since Eurocation, so I deliberately kept the weights moderate.
The goal was very much ease back in, get some work done, and don't immediately ruin myself.
I wanted to limit DOMS and reduce the chance of doing something stupid after a month away, particularly because I knew I had BJJ to get back to and I didn't want to spend my first week home unable to walk.

So far, so good.

I got some genuinely good sessions in, had some unexpected sweating going on, and, importantly, I am currently not bedridden with DOMS and haven't needed a bathroom handrail to save me.
I'd call that a win.

These are the exercises that are going to be my bread and butter moving forward. I'll get into the actual structure and programming in more detail as the log progresses, but for now:

Leg Day One
Exercise	Sets × reps	Weight	Rest
Hip thrust	3 × 8–10	100kg	90 sec
Machine step-up	3 × 8–10/leg	40kg	30–45 btwn legs
Wide-foot leg press	3 × 10–12	100kg	75–90 sec
BSS quad	2 × 8–10/leg	20kg dbs	30–45 btwn legs
Leg extension	2 × 12–15	60kg	60 sec
Single-leg standing ham curl	3 × 10–12/leg	15kg p/l	30–45 sbtwn legs
Leg 2
Exercise	Sets × reps	Weight	Rest
RDL (wk A double wk B single)	3 × 6–8	60kg	90 sec
Walking lunges	3 × 10/leg	20kg dbs	30–45 btwn legs
BSS forward lean (glute)	leg3 x 10	20kgx3	30–45 btwn legs
Leg extension	3x 8-10	60kg	60 sec
Single leg kick back	3x8/leg	10kg	30 btwn legs
Upper Body A
Exercise	Sets × reps	Weight	Rest
Bench press	3 × 6–8	22.5 DBs	90 sec
Lat pulldown	3 × 8–10	50kg	75–90 sec
Chest-supported row	3 × 8–10	30kg arm	75–90 sec
Cable lateral raise	3 × 12–15	7kg arm	45–60 sec
Cable triceps extension	3 × 10–12	25kg	45–60 sec

Over the next three weeks I want to aggressively build the weights back up towards where I left off before Europe. Once we're back there, we're ON.

Diet​

Diet-wise, I was actually under my calorie goal this week.
After the last month, I don't think one week sitting under target is exactly something I need to lose sleep over. I'm much more interested in getting myself back into a consistent healthy routine, next week I'll .

Moving forward, I'm aiming to stick with the same basic weekday meal plan for the next six weeks.

Because apparently I enjoy making my life unnecessarily simple.

Monday–Friday​

11:00am | Chicken & rice
Calories: 685
Protein: 53
Carbs: 78
Fat: 6

2:00pm | Chicken & rice
Calories: 685
Protein: 53
Carbs: 78
Fat: 6

8:00pm | Protein smoothie
Calories: 703
Protein: 58
Carbs: 51
Fat: 27

That's it. Same meals, on repeat, Monday to Friday.
*some days this week I missed meal 2.

Weekends are where I like to give myself some caloric spend, although if we're being honest, it's usually more of a macro spend than a calorie spend. Calories generally still stay pretty well on track.

The goal over the next few weeks is getting back towards 69kg, but I'm much more interested in doing that while keeping my training performance and muscle where I want them.

Tomorrow's problem​

Tomorrow is BJJ open mat in the morning.
Thoughts and prayers please.

Assuming I survive that, I'll be heading into the gym afterwards for my whole body session. That's usually a little more moderate anyway because by that point I've already accumulated a week's worth of training and BJJ.

Then Sunday is REST.

Coming up...​

Next update I'll get into a bit more detail around my current supplement stack and what I'm bringing back in now that I'm home.
So stay tuned for Panda's Chemistry Corner™.

For now, though...
One week home.
Gym is back.
BJJ is hopefully, scratch that, DEFINATELY, back tomorrow.
Diet is back under control.
Europe was worth every calorie.

LFG,
XOXO Panda

 

[Panda22]

Glute kickback machine to provide proof of torture.

 

[Upcomer]

Week 1 - The Comeback Begins​

Well, we are officially one week to the day since getting home from Europe and fair to say there was some lag

I came home fully intending to jump straight back into normal life, but that plan was immediately derailed by an unexpectedly intense work situation, a lot of stress and some very late nights working. Boo.

So, the weekly training report:

Gym: Met
BJJ: Absolutely did not meet
Work: over met

I was supposed to get back to BJJ on Wednesday. Then it became Friday. And now we are officially saying Saturday or else.
Thankfully, there is NOTHING that will get in the way of me returning to the mats tomorrow.
I say this as I sit here working late.

This week in the gym​

This was my first week back in the gym since Eurocation, so I deliberately kept the weights moderate.
The goal was very much ease back in, get some work done, and don't immediately ruin myself.
I wanted to limit DOMS and reduce the chance of doing something stupid after a month away, particularly because I knew I had BJJ to get back to and I didn't want to spend my first week home unable to walk.

So far, so good.

I got some genuinely good sessions in, had some unexpected sweating going on, and, importantly, I am currently not bedridden with DOMS and haven't needed a bathroom handrail to save me.
I'd call that a win.

These are the exercises that are going to be my bread and butter moving forward. I'll get into the actual structure and programming in more detail as the log progresses, but for now:

Leg Day One
Exercise	Sets × reps	Weight	Rest
Hip thrust	3 × 8–10	100kg	90 sec
Machine step-up	3 × 8–10/leg	40kg	30–45 btwn legs
Wide-foot leg press	3 × 10–12	100kg	75–90 sec
BSS quad	2 × 8–10/leg	20kg dbs	30–45 btwn legs
Leg extension	2 × 12–15	60kg	60 sec
Single-leg standing ham curl	3 × 10–12/leg	15kg p/l	30–45 sbtwn legs
Leg 2
Exercise	Sets × reps	Weight	Rest
RDL (wk A double wk B single)	3 × 6–8	60kg	90 sec
Walking lunges	3 × 10/leg	20kg dbs	30–45 btwn legs
BSS forward lean (glute)	leg3 x 10	20kgx3	30–45 btwn legs
Leg extension	3x 8-10	60kg	60 sec
Single leg kick back	3x8/leg	10kg	30 btwn legs
Upper Body A
Exercise	Sets × reps	Weight	Rest
Bench press	3 × 6–8	22.5 DBs	90 sec
Lat pulldown	3 × 8–10	50kg	75–90 sec
Chest-supported row	3 × 8–10	30kg arm	75–90 sec
Cable lateral raise	3 × 12–15	7kg arm	45–60 sec
Cable triceps extension	3 × 10–12	25kg	45–60 sec

Over the next three weeks I want to aggressively build the weights back up towards where I left off before Europe. Once we're back there, we're ON.

Diet​

Diet-wise, I was actually under my calorie goal this week.
After the last month, I don't think one week sitting under target is exactly something I need to lose sleep over. I'm much more interested in getting myself back into a consistent healthy routine, next week I'll .

Moving forward, I'm aiming to stick with the same basic weekday meal plan for the next six weeks.

Because apparently I enjoy making my life unnecessarily simple.

Monday–Friday​

11:00am | Chicken & rice
Calories: 685
Protein: 53
Carbs: 78
Fat: 6

2:00pm | Chicken & rice
Calories: 685
Protein: 53
Carbs: 78
Fat: 6

8:00pm | Protein smoothie
Calories: 703
Protein: 58
Carbs: 51
Fat: 27

That's it. Same meals, on repeat, Monday to Friday.
*some days this week I missed meal 2.

Weekends are where I like to give myself some caloric spend, although if we're being honest, it's usually more of a macro spend than a calorie spend. Calories generally still stay pretty well on track.

The goal over the next few weeks is getting back towards 69kg, but I'm much more interested in doing that while keeping my training performance and muscle where I want them.

Tomorrow's problem​

Tomorrow is BJJ open mat in the morning.
Thoughts and prayers please.

Assuming I survive that, I'll be heading into the gym afterwards for my whole body session. That's usually a little more moderate anyway because by that point I've already accumulated a week's worth of training and BJJ.

Then Sunday is REST.

Coming up...​

Next update I'll get into a bit more detail around my current supplement stack and what I'm bringing back in now that I'm home.
So stay tuned for Panda's Chemistry Corner™.

For now, though...
One week home.
Gym is back.
BJJ is hopefully, scratch that, DEFINATELY, back tomorrow.
Diet is back under control.
Europe was worth every calorie.

LFG,
XOXO Panda

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