Elton
April 13, 2018, 3:31pm
1
I’m a 29.5 y/o novice. I started my LP on 02/19. The weights are in KG. I finally made this log to keep myself accountable.
Starting …
Height: 5’8" (173 cm)
Weight: 102 kg
Press: 30 kg
Bench: 45 kg
Squat: 67.5 kg
Deads: 75 kg
04/09 - Monday - 99.0
Squat: 102x5x3
Bench: 68x5x3
Some chins
04/10 - Tuesday - 99.0
Deads: 113.5x5x3
Press: 45.5x5x3
Some cardio
04/12 - Thursday - 98.5
Squat: 103.5x5x3
Bench: 69x5x3
Some chins
04/13 - Friday - 98.7
Deads: 115x5x3
Press: 46x5x3
Some cardio
Elton
April 15, 2018, 10:16pm
2
04/14 - Saturday
Hike at Hawk Mountain
Hawk Mountain is a mountain ridge, part of the Blue Mountain Ridge in the Appalachian Mountain chain, located in central-eastern Pennsylvania near Reading and Allentown. The area includes 13,000 acres (5,300 ha) of protected private and public land, including the 2,600-acre (1,100 ha) Hawk Mountain Sanctuary.
The River of Rocks is visible and accessible from the Sanctuary. The boulders were formed by periglacial processes in the Pleistocene epoch, or "ice age".
The mountain was previously calle...
04/15 - Sunday - 98.5
Squat: 105x5x3
Bench: 70x5x3
Some chins
04/16 - Monday - 98.2
Deads: 116.5x5x3
Press: 46.5x6 (whoops, miscounted)
Jogged a 5K. I didn’t die
Elton
April 17, 2018, 1:48am
3
04/16 - Monday
Press: w/o Belt
46.5x5@8
46.5x5@8
46.5x6@9 (whoops, miscounted)
Squat: w/o Belt
105x5@7
105x5@7.5
105x5@7
Chins for 15 min
Elton
April 19, 2018, 12:41am
4
04/18 - Wednesday - 98.4
Squat: 106.5x5x3
Bench: 71x5x3
Some lever rows
04/19 - Thursday - 98.1
Deads: 118.5x5x3
Press: 47.5x5x3
Some cardio
Elton
April 19, 2018, 4:10pm
5
04/19 - Thursday
Deads w/o Belt
118.5x5@7.5
118.5x5@7.5
118.5x5@7.5
Press w/o Belt
47.5x5@8
47.5x5@8
47.5x5@8
Some cardio
Elton
April 22, 2018, 4:43pm
6
04/21 - Saturday - 98.4
Squat: 108x5x3
Bench: 72x5x3
Some pull-ups
04/22 - Sunday - 98.4
Deads: 120x5x3
Press: 48x5x2 @8 + 48x7x1 @9.5
Went for a bike ride.
For the press, I decided to add two additional reps on my last set of fives to gauge my RPE, and it seems on point.
Elton
April 26, 2018, 12:32am
7
04/24 - Tuesday - 98.0
Squat: 109.5x5x3
Bench: 73x5x3
Some pull-ups
04/25 - Wednesday - 98.2
Deads: 121.5x5x3
Press: 48.5x5x3
Some cardio
Elton
April 29, 2018, 1:50am
8
04/27 - Friday - 97.5
6AM:
Squat: 111x5x3
Bench: 74x5x3
Some rows
11PM:
Deads: 123.5x5x3
Press: 49.5x5x3
I remembered I will be out on the hike the next day, so I decided it was better to finish the Saturday workout on Friday night.
04/28 - Saturday - 98.1
Hiked at Mt. Tammany. Came back all sore and tired.
Elton
May 2, 2018, 12:50am
9
04/30 - Monday - 98.0
Squat: 112.5x5x3
Bench: 75x5x3
Some chins
05/01 - Tuesday - 97.7
Deads: 125x5x3
Press: 50x5x3
Some cardio
Elton
May 4, 2018, 8:39pm
10
05/03 - Thursday - 97.7
Squat: 114x5x3
Bench: 76x5x3
Some rows
05/04 - Friday - 97.0
Deads: 126.5x5x3
Press: 50.5x5x3
Some cardio
Elton
May 7, 2018, 2:50pm
11
05/06 - Sunday - 97.3
Squat: 115.5x5x3
Bench: 77x5x3
Some rows
05/07 - Monday - 96.5
Deads: 128.5x5x3
Press: 51.5x5x3
Some cardio
Finally got my waistline (around the navel) down to 40 inches today from 43 inches back in February!
But then I checked my notes and the docs say that Asian (?) male benchmark is less that 37 inches.
Well, still progress. I decided to edit my entire log with my weight measurements. It’s not very linear, despite eating the same pretty consistently for the past several months.
Elton
May 10, 2018, 11:12pm
12
05/09 - Wednesday - 95.9
Squat: 117x5x3
Bench: 78x5x3
Chins: BWx5x5
05/10- Thursday - 95.9
Deads: 130x5x3
Press: 52x5x3
30min on Rogue Echo Bike
Elton
May 15, 2018, 9:00pm
13
05/14 - Wednesday - 95.2
Squat: 119.5x5x3
Bench: 79.5x5x3
Chins: BWx22 in 8min
05/15- Thursday - 95.0
Deads: 132.5x5x3
Press: 53x5x3
30min on Fan Bike
Kind of getting bored of this routine. May switch it up.
Elton
May 18, 2018, 10:18pm
14
05/17
Squat: 121.5x5x3
Bench: 81x5x3
Chins: BWx22 in 8 min
05/18
Deads: 135x5x3
Press: 54x5x3
30min on Rogue Echo Bike
Elton
May 23, 2018, 2:38am
15
05/21 - 96.0
Squat: 124x5x3
Bench: 82.5x1, 70x5x5
05/22 - 96.0
Deads: 137.5x5x3
Press: 55x5x3
Chins: BWx5x8, BWx4
Elton
May 25, 2018, 8:12pm
16
05/24 - 95.3
Squat: 126x5x3
Bench: 84x1, 71.5x5x5
05/25 - 95.3
Deads: 140x5x3
Press: 56x5x3
Chins: BWx5x9, BWx4
Elton
May 27, 2018, 8:38pm
17
05/26
Went for a ~25 mile bike ride.
Elton
May 30, 2018, 4:18am
18
05/28
Squat: 128.5x5x3
Bench: 85.5x1, 72.5x5x5
05/29
Deads: 142.5x5x3
Press: 57x5x2, 50x5x3
Chins: BWx5x8
Elton
June 3, 2018, 3:50pm
19
05/31
Squat: 130.5x5x3
Bench: 87x1, 74x5x5
06/01
Deads: 145x5x3
Press: 58x5x2, 58x4, 50x7x2
Chins: BWx5x10
Elton
June 5, 2018, 3:23pm
20
06/03
Squat: 133x5x3
Bench: 88.5x1, 75x5x5
06/04
Deads: 147.5x5x3
Press: 59x5, 59x4, 59x2, 50x5x3