My name is Ryan, and I am determined to get myself into great shape by the end of this year.
I have non-specific goals right now, and was anxiously awaiting the Beginner template. Now that I have it, Day 1 is in the books. I will log to keep myself accountable.
Monday, 5/13/19 (Day 1)
Squat: 185 x 4@6, 190 x 4@7, 195 x 4@8
Bench: 95 x 10@6, 100 x 10@7, 105 x 10@8
Deadlift: 185 x 8@6, 195 x 8@7, 205 x 8@8
Notes: Took about 55 minutes to get through. Aside from getting stronger, I’m very much looking forward to getting in better cardiovascular shape. I’ve gone from about 255 at the beginning of this year to maintaining around 218-220 the last 3 or 4 weeks. All in all, I want to get down to just about, or below, 200 pounds.
Looking forward to this journey.
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Wednesday, 5/15/19
Squat: 165x7@6, 170x7@7, 175x7@8
Press: 90x4@6, 95x4@7, 100x4@8
Barbell Row: 115x10@6, 120x10@7, 125x10@8
Friday, 5/17/19
Deadlift: 221x4@6, 232x4@7, 243x4@8
Bench: 111x8@6, 122x8@7, 133x8@8
Squat: 145x10@6, 150x10@7, 155x10@8
Squats for sets of 10 felt like the hardest thing I’ve ever done in the gym. I don’t think I’d done that in a long time. All in all, a really solid start to the program.
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You still training? How are you progressing on the program?
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It’s been a while. But it feels good to be back.
Life happened since I was last here, working toward a goal. I stopped barbell training, opting for kettlebell work the last couple of years. However, I never took to it like I did barbell training.
Fortunately, I secured a rack, a bar, and plates, and I’m happy to be back training in the manner I feel best works for me.
Today was day one of the new beginner block 1. Since it’s been nearly two years since I touched a barbell, everything was fairly conservative.
Monday, 2/21/22
Squat: 135x4@6, 140x4@7, 145x4@8
Press: 55x10@6, 60x10@7, 65x10@8
Deadlift: 145x8@6, 155x8@7, 165x8@8
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2/22/22
25 minutes steady state cardio.
I’m easing back into everything this week, and feeling good. My only concern and goal right now is to simply take control of my health. I’m so thankful for this space. Day 2 of beginner template hits tomorrow.
Nice work! Keep building momentum.
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2/23/22
Beginner Block 1, Day 2
Press: 70x4@6, 75x4@7, 80x4@8
Squat: 125x7@6, 130x4@7, 135x4@8
Barbell Row: 95x10@6, 100x10@7, 105x10@8
Pretty solid day. Sore going into it, but generally felt good coming out of it. Feeling good to just get the body moving again.
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2/24/22
Trying to stay active every day. I just prefer that. Did 2 mile run. 30 minutes. Nice and slow.
2/25/22
Beginner Block I, Day 3
Conventional Deadlift: 215x4@6, 225x4@7, 235x4@8
Bench: 80x8@6, 95x8@7, 110x8@8
Squat: 105x10@6, 115x10@7, 125x10@8
2/26/22
GPP
Assisted Pullup: 2 x 8
Curl - 30lbs: 3 x 15
Triceps Extension - 50lbs: 3 x 15
Bike Intervals 6 x (:20 hard/1:40 easy)
Notes: Wrapped up week 1 back in the saddle. Felt great the majority of the week. Will take a nice walk with the family tomorrow and gear up to hit the weights Monday.
2/28/22
Squat: 145x4@6, 150x4@7, 155x4x2@8
Press: 60x10@6, 65x10@7, 70x10x2@8
Deadlift: 155x8@6, 170x8@7, 185x8@8
3/1/22
30 minute run: 2.30 miles
3/2/22
Press: 95x4@6, 100x4@7, 105x4x2@8
Squat: 130x7@6, 135x7@7, 140x7x2@8
Row: 100x10@6, 105x10@7, 110x10x2@8
I decided to progress to the beginner templates third block. I feel like I got to a baseline over the last two weeks in the first block, but craved a little variety. This was always the plan.
Beginner Block III
W1, D1
Squat: 185 x 1 @8, 165 x 5 @9
Paused Bench: 65 x 12 @7, 70 x 12 @8, 75 x 12@9
Paused Deadlift: 135 x 6 @6, 150 x 6 @7, 165 x 6 @8
Felt good. I’m hopeful that I can run this for at least 8 weeks. Perhaps longer.
It’s been a terribly busy week. And frankly, I haven’t been in the correct headspace. I often overthink what I’m doing when it comes to working out. I’ve always done it. That is what I wanted to change most coming into this new phase.
Monday I’ll be jumping right back into the Beginner Block I and run it until I’m not making progress. I don’t have to over complicate this. I don’t.