Announcement

Collapse
No announcement yet.

Pascal's Log

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Pascal's Log


    Hello everybody.
    I'm Pascal from germany and want to write this traininglog to hold me somewhat accountable.

    Here my basic stats:
    Weight 115.5 kg 254 Lbs
    Height 174 cm 5'7
    Age 29
    BMI 38.2
    Waist 119 cm 46.9 Inches
    Bodyfat(~) 35.9%
    Medical Condition Medical Condition:
    Born with a heart condition,
    operated multiple times in my youth,
    having an ICD under my left pec. -> pretty shitty cardio
    Short term goal: fatloss to a waist circumfence of 94 cm(37 inches), then going into Maintenance/Recomposition Phase for some time.

    Mid term goal: looking better naked, not huffing and puffing when taking the stairs.

    Long term goal: Dying as healthy as possible of old age.

    -----------

    Monday 5th of June 2019

    Back Squat

    4 reps, 132 LBS, RPE 6
    4 reps, 138 LBS, RPE 6 (should have been 7 but felled lighter)
    4 reps, 160 LBS, RPE 8

    Bench Press

    10 reps, 66 LBS, RPE 6
    10 reps, 77 LBS, RPE 6
    10 reps, 94 LBS, RPE 8

    Conv. Deadlift

    8 reps, 132 LBS, RPE 6
    8 reps, 154 LBS, RPE 7
    8 reps, 176 LBS, RPE 8

    GPP
    10 Minute of HIIT on an Exercise Bike
    Every 2 Minutes doing 20 seconds Sprints at RPE 10

    Note: As i started with the StrongLifts Program now everything over 5 reps really is cardio to me.

    ----------------

    Tuesday 6th of June 2019

    LISS
    45 minutes on a Treadmill, 4 kmh, light hill program

    GPP
    10 Minutes of HIIT (Like Monday)

    -----------------

    Wednesday 7th of June 2019

    S.OH. Press

    4 reps, 66 LBS, RPE 6
    4 reps, 68 LBS, RPE 6.5
    4 reps, 74 LBS, RPE 7
    4 reps, 79 LBS, RPE 8

    Back Squat

    7 reps, 138 LBS, RPE 7
    7 reps, 143 LBS, RPE 8

    Note: That really was cardio for me

    Barbell Rows
    10 reps, 66 LBS, RPE 6
    10 reps, 72 LBS, RPE 7
    10 reps, 77 LBS, RPE 8

    GPP

    10 Minutes of HIIT

  • #2
    Thursday, 6th of June 2019

    LISS
    45 Minutes on the Treadmill, like Tuesday

    GPP
    10 Minutes of HIIT

    What i have seemed to forgot yesterday, my daily calories at the moment:
    2440 Kcal, 198g Protein, 257g Carbohydrates, 69g fats

    I used the numbers of the fatloss protocoll from the To be a Beast Article, but used my estimated lean bodyweight to calculate protein.

    Comment


    • #3
      Friday, 7th of June 2019

      Missed my Barbell Workout because i decided to repair my Laptop in the Morning. And after that was no more time as i had to take the Train to the czech republic.

      Saturday, 8th of June 2019

      5 hours of Training in Katori Shinto Ryu Kenjutsu (japanese classical Swordtechniques) at a Seminar in Olomouc, RPE 6

      Sunday, 9th of June 2019

      3 hours of Training in Katori Shinto Ryu Kenjutsu
      Average Weight for the Week: 114,3 kg - 251,5 lbs -> Success! lost 2,6 pounds

      Monday, 10th & Tuesday 11th of June 2019

      Missed Workouts because feeling depressed from the News that i could soon lose my Job

      Wednesday, 12th of June 2019
      Conventional deadlift
      4 reps, 198 LBS @ 6 RPE
      4 reps, 204 LBS @ 7 RPE
      4 reps, 217 LBS @ 8 RPE
      Bench Press
      8 reps, 94 LBS @ 6 RPE
      8 reps, 99 LBS @ 7 RPE
      8 reps, 105 LBS @ 8 RPE
      Back Squat
      8 reps, 79 LBS @ 6 RPE
      6 reps, 110 LBS @ 7 RPE
      10 reps, 121 LBS @ 8 RPE
      Note: 10 reps for Back Squats really hit me hard, as my Work capacity seems non existent. The Last Set at RPE 8 was original planned to be my RPE 6 first Workset. But after the 10 reps i was already breathing pretty hard.
      Session RPE 9

      Comment


      • #4
        Thursday, 13th of June 2019

        15 Minutes of HIIT on Exercise Bike, 20 seconds Sprint RPE 10 then 2 minutes rest RPE 6
        40 Minutes of LISS on the Treadmill 4 km/h on the "soft hills" Program

        Note: Planning to transfer my LISS time onto my HIIT time slowly now. Working up to 30 Minutes of HIIT.

        Comment


        • #5
          Friday, 14th of June 2019
          Back Squat Bench Press Conventional Deadlift
          4 reps 154 LBS @ 6
          4 reps 160 LBS @ 7
          4 reps 165 LBS @ 8
          4 reps 165 LBS @ 8
          10 reps 88 LBS @ 6
          10 reps 94 LBS @ 7
          10 reps 99 LBS @ 8
          10 reps 99 LBS @ 8
          8 reps 176 LBS @ 6
          8 reps 182 LBS @ 7
          8 reps 187 LBS @ 8

          Comment


          • #6
            Saturday, 15th of June 2019

            15 minutes of HIIT on an Exercise Bike, 20 Seconds Sprints @ RPE 10 and 2 minutes rest @ RPE 6
            40 minutes of LISS on a Treadmill @ RPE 6 Soft Hill Program

            Comment


            • #7
              Sunday, 16th of June 2019

              2 hours of Katori Shinto Ryu, Kenjutsu

              Average Weight this Week: 114,8 kg -> 252,56 LBS
              I gained a pound of Weight but is lost 0.8 Inches around my waist, so that was still a successful Week

              Comment


              • #8
                Monday, 17th of June 2019
                Standing Overhead Press Back Squat Barbell Rows
                4 reps 72 LBS @ 6 RPE
                4 reps 77 LBS @ 7 RPE
                4 reps 83 LBS @ 8 RPE
                4 reps 83 LBS @ 8 RPE
                7 reps 138 LBS @ 6 RPE
                7 reps 143 LBS @ 7 RPE
                7 reps 149 LBS @ 8 RPE
                7 reps 149 LBS @ 8 RPE
                10 reps 72 LBS @ 6 RPE
                10 reps 77 LBS @ 7 RPE
                10 reps 83 LBS @ 8 RPE
                10 reps 83 LBS @ 8 RPE
                Session RPE: 8

                Comment


                • #9
                  Monday, 17th of June 2019 Part II
                  2 hours of Katori Shinto Ryu Kenjutsu Training RPE 5

                  Tuesday, 18th of June 2019
                  20 Minutes of HIIT - Exercise Bike 20 seconds Sprints at RPE 10, then 2 minutes recovery at RPE 5-6
                  35 Minutes of LISS - Treadmill Soft Hill Program(Level 11) at 4 km/h

                  Comment


                  • #10
                    Friday, 21th of June 2019
                    Conv. Deadlift Bench Press Back Squat
                    4 reps 215 LBS @ 6 RPE
                    4 reps 220 LBS @ 7 RPE
                    4 reps 231 LBS @ 8 RPE
                    4 reps 231 LBS @ 8 RPE
                    8 reps 105 LBS @ 6RPE
                    8 reps 107 LBS @ 7RPE
                    8 reps 110 LBS @ 8 RPE
                    8 reps 110 LBS @ 8 RPE
                    10 reps 116 LBS @ 6 RPE
                    10 reps 121 LBS @ 7 RPE
                    10 reps 127 LBS @ 8 RPE
                    10 reps 127 LBS @ 8 RPE
                    Note:
                    I am really happy about my Bench Press. At Stronglifts and SSLP i never could do 5 reps on 110 lbs, as it felt too heavy already when i unracked it.
                    So doing 8 reps with that weight is really great for me . So the obvious answer to my bench press plateu was to bench more

                    Comment


                    • #11
                      Saturday, 22th of June 2019
                      20 min of HIIT 20 seconds @ 10 RPE, 2 minutes @ 6 RPE, then repeat
                      35 min of LISS, Incline Treadmill at 4 km/h

                      Comment


                      • #12
                        Sunday 23th of June 2019
                        2 hours of KSR Kenjutsu @ 5 RPE

                        Average Weight for the Week: 251 lbs (lost 1.8 Lbs this Week)
                        Waist: 44.5 inches (lost 0.8 inches this week)
                        Last edited by Pascal; 06-24-2019, 08:27 AM.

                        Comment


                        • #13
                          Monday, 24th of June 2019
                          Back Squat Bench Press Conv. Deadlift
                          4 reps 165 lbs @ 6 RPE
                          4 reps 171 lbs @ 7 RPE
                          4 reps 176 lbs @ 8 RPE
                          4 reps 176 lbs @ 8 RPE
                          10 reps 94 lbs @ 6 RPE
                          10 reps 99 lbs @ 7 RPE
                          10 reps 105 lbs @ 8 RPE
                          10 reps 105 lbs @ 8 RPE
                          8 reps 187 lbs @ 6 RPE
                          8 reps 193 lbs @ 7 RPE
                          8 reps 193 lbs @ 7 RPE
                          8 reps 198 lbs @ 8 RPE

                          Comment


                          • #14
                            Tuesday, 25th of June 2019

                            25 min of HIIT 20 seconds @ 10 RPE, 2 minutes @ 6 RPE, then repeat
                            30 min of LISS, Incline Treadmill at 4 km/h

                            Comment

                            Working...
                            X