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  • Kern's log

    First day of the beginner template.
    First time in the gym, was felling completely lost, which kinda sucked.

    Squat:
    40kg x 4 @ 6
    42kg x 4 @ 7
    43kg x 4 @ 8
    I feel like I was a bit to conservative with the RPE and could have done a bit more weight.
    I also struggled to correctly position the bar on the back, rewatched Alan's video and think I gonna do better next time.

    Bench Press:
    20kg x 10 @ 6
    21kg x 10 @ 7
    22kg x 10 @ 8(.5)
    While I overshot the last set, this felt the best movement of the day

    Deadlift
    33kg x 8 @ 6
    36kg x 8 @ 8
    Was a mess, struggled quiet bit to maintain position during the lift and got to tired trying to 'perfect' de execution at lower weights.


    Anyway, I am excited for tomorrow's session, looking forward to the OHP.

    Also, logging BW/Waist that was taked on Monday
    BW: 113kg
    Waist: 114cm

  • #2
    Today's sessions was good. Was not felling lost at all.

    OHP
    8kg x 4 @6
    12kg x 4 @7
    14kg x 4 @8

    Squat
    Still had some soreness/pain from Tuesday's session, but the squats felt good. Did a way better securing the bar on back.
    12kg x 7 @6
    14kg x 7 @7
    16kg x 7 @8

    Row
    12kg x 10 @6
    14kg x 10 @7
    16kg x 10 @8

    Comment


    • #3
      Monday's session.

      Squat:
      Felt what the time thought was (boderline) pain, even after some body weight squats, worked to a 8kg goblet x4. Did not felt comfortable doing more.

      Bench Press:
      Could have bit more aggressive with the weight, but they felt good.

      18kg x10 @6
      20kg x10 @7
      22kg x10 @8
      22kg x10 @8 (more an 7.5)

      Deadlift:
      My execution got way better and these also felt good.
      32kg x8 @6
      34kg x8 @7
      36kg x8 @8

      Today I did this weeks cardio, since there was no clock in sight, I timed it to 2/3 of Rush 2112.

      BW: 114
      Waist: 110cm

      Comment


      • #4
        Yesterdays session:
        I gotta get better at bracing and timing the breathing.

        OHP:
        12kg x4 @ 6
        16kg x4 @ 7
        18kg x4 @ 8
        18kg x4 @ 8

        Squat:
        I was able to better place the bar on the back. They felt good overall.
        14kg x 7 @ 6
        16kg x 7 @ 7
        18kg x 7 @ 8
        18kg x 7 @ 8

        Row
        14kg x 10 @ 6
        16kg x 10 @ 7
        18kg x 10 @ 8
        18kg x 10 @ 8

        Comment


        • #5
          I started the beginner template close to the same time as you. Following along your journey. Keep putting the work in!

          Comment


          • kern
            kern commented
            Editing a comment
            Thank you. Looking forward to seeing your journey.

        • #6
          Forgot to update here.

          21/02 - Week 2 Day 3:
          Deadlift:
          28kg x4 @6
          30kg x4 @7
          36kg x4 @8
          36kg x4 @8

          Bench Press
          12kg x8 @6
          14kg x8 @7
          16kg x8 @8
          16kg x8 @8

          Squat:
          12kg x10 @6
          14kg x10 @7
          16kg x10 @8
          16kg x10 @8

          Had a bit of trouble keeping braced throughout the set. Also, I definitely need to improve my cardiovascular capacity.

          24/02 - Week 3 day 1

          Squat:
          30kg x4 @6
          34kg x4 @7(.5)
          38kg x4 @8
          38kg x4 @8
          These felt great. Reduced the walking out and I was able to keep tight throughout the set.

          Bench Press
          16kg x10 @6
          20kg x10 @7.5
          22kg x10 @8
          22kg x10 @8.5
          Overshoot the RPE a bit, but on the bright side, I am starting to get this leg drive thing.

          Deadlift:
          30kg x8 @6
          32kg x8 @7
          32kg x8 @7
          34kg x8 @8

          Should have took a bit more time setting up between reps. I also need to find a good stance.

          Did the first cardio session of the week today.

          Weight (@ 24/02): 113kg
          Waist (@ 24/02): 109

          Comment


          • #7
            Today's session:

            OHP:
            18kg x4 @6
            20kg x4 @7
            22kg x4 @8
            22kg x4 @8

            Squat:
            These felt really good, but kept loosing the bracing in some reps.

            28kg x7 @6
            32kg x7 @7
            38kg x7 @8
            38kg x7 @8

            Row:
            Always a fun movement.

            18kg x10 @6
            20kg x10 @7
            22kg x10 @8
            22kg x10 @8

            Comment


            • #8
              kern Ok so your log was really fun to read. I loved how the first day in the gym you were lost, then very quickly confidence was gained....sooooooo cool!!!

              Comment


              • #9
                Yesterday's session:

                Deadlift:
                42kg x4 @6
                48kg x4 @7
                54kg x4 @8
                54kg x4 @8

                Bench Press
                18kg x8 @6
                20kg x10 @7 (Apparently I can't count repeatedly to 8)
                24kg x8 @8
                24kg x8 @8

                Squat:
                Again, I keep loosing the bracing on the last reps of the REP 8 sets.
                And 10 rep squat seems a lot like cardio, but with some resemblance of fun.

                30kg x10 @6
                32kg x10 @7
                34kg x10 @8
                34kg x10 @8

                P. S.: And Thursday I also had the second cardio session of the week.

                Comment


                • #10
                  Today's session:

                  Squat:
                  I'm really enjoying the squat part of program.
                  48kg x4 @6
                  54kg x4 @7
                  58kg x4 @8
                  58kg x4 @8


                  Bench Press:
                  Thought the @6 was tending more towards a @5.5 so I got bit hopeful with the load and overshoot a bit.
                  20kg x10 @6
                  24kg x10 @8
                  24kg x10 @8

                  Deadlift:
                  This higher rep (>4) stuff is starting to be fun.
                  46kg x10 @6
                  48kg x10 @7
                  50kg x10 @8
                  50kg x10 @8

                  I am really happy how the training overall is going.

                  Weight: 112.3kg
                  Waist: 108cm

                  Comment


                  • #11
                    Wednesday:

                    OHP:
                    20kg x4 @6
                    22kg x4 @7
                    24kg x4 @8
                    24kg x4 @8

                    Squat:
                    46kg x8 @6
                    48kg x8 @7
                    50kg x8 @8
                    50kg x8 @8

                    Row:
                    Didn't lower the weight when I overshot the first @8, because reasons?
                    20kg x10 @6
                    22kg x10 @7
                    24kg x10 @10
                    24kg x10 @9

                    Did the second cardio session of the week on Thursday.

                    Today's session:
                    I was bit more tired than usual and had trouble keeping focus. (and Lord of War playing by the side of the rack didn't help.)

                    Deadlift
                    Finally found a good stance and grip width. Nice.
                    54kg x4 @6
                    56kg x4 @7
                    60kg x4 @8
                    60kg x4 @8

                    Bench Press:
                    I can only make 2kg jumps, so I missed the @7.
                    24kg x8 @6
                    26kg x8 @8
                    26kg x8 @8

                    Squat:
                    Seems my cardiovascular system is giving up before my muscles.
                    40kg x10 @6
                    46kg x10 @7
                    48kg x10 @8
                    48kg x10 @8

                    Comment


                    • #12
                      Today's session.
                      Squat:
                      54kg x4 @6
                      60kg x4 @7
                      64kg x4 @8
                      65kg x4 @8

                      Bench Press:
                      Really happy with those today.
                      24kg x10 @6
                      26kg x10 @8
                      26kg x10 @8

                      Deadlift:
                      50kg x8 @6
                      52kg x8 @7
                      54kg x8 @8
                      54kg x8 @8

                      Comment


                      • #13
                        Forgot the weight and waist measurements:

                        Weight: 111,7kg
                        Waist: 108cm

                        Comment


                        • #14
                          Was quite a bit tired, so today's session was meh.
                          Anyway, made a bit of progress.

                          OHP:
                          22kg x4 @6
                          24kg x4 @7
                          26kg x4 @8
                          26kg x4 @8

                          Squat:
                          54kg x7 @6
                          56kg x7 @7
                          58kg x7 @8
                          58kg x7 @8

                          Row:
                          20kg x10 @6
                          22kg x10 @7
                          24kg x10 @8
                          24kg x10 @8

                          Comment


                          • #15
                            Dear Diary, today was a good training day.

                            Deadlift:
                            66kg x4 @6
                            68kg x4 @7
                            72kg x4 @8
                            72kg x4 @8

                            Bench Press:
                            Now I realize that I should have done 8 reps, not 10. Ops.
                            24kg x10 @6
                            26kg x10 @7
                            28kg x10 @8
                            28kg x10 @8

                            Squat:
                            Me right after the first 10 rep @8: Why the f. I do this to myself?
                            Me 10 minutes later, leaving the gym: Well that was fun, lets do that again ASAP.

                            48kg x10 @6
                            50kg x10 @7
                            52kg x10 @8
                            52kg x10 @8


                            Also did the two cardio sessions on tuesday and thursday.

                            Comment

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