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
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
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.
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.
@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!!!
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.
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.
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.
Forgot to post the last session before going into self-quarantine (Fortunately I’m asymptomatic and live in (so far) low risk area, but I do have an heart diseases, so gonna be more cautios). But I really do miss the bar.
Anyway, did not exercise at all since then. Will start doing some exercise and I have some heavy rocks on my backyard and who knows, maybe by the end of this I will qualify for the Strongman Amateur on the Arnold Sports Festival South America by the end of this.
Long time no see, and well a whole lot happened and somehow I am still alive.
Did very, very, very limited attempts at training the in meantime but couldn’t make it stick, so I finally bite the bullet and signed up to a new gym.
Bodyweight wise I hit the lows 76kg, but now hanging around the highs 86kg, both times doing stupid stuff.
No idea on the waist and kind of afraid of figuring it out.
Anyway, I will take more control of my nutrition by hitting 155g of protein (using lean sources) and keeping my base of tons of fruits, vegetables, legumes and whole grains.
So basically I will go for a ‘body recomp’ while in the first phase of the beginners template.
I have two goals: See abs by the end of the year and be a bit more athletic (which is way to vague to be meaningful, so I will try to narrowed it down later).
I will hit the gym tomorrow for the first time in a long time so my only plan is to do some fun stuff and keep it under RPE8.
Will restart the beginner on monday.
See ya!
Really quick session today, but the felling of ‘I get to do this’ put a smile on my face during the session.
Squat: 43kg an easy set of x3@7
OHP: 13kg for x5@8
Deadlift, probably messed up on my plates math. Also, by this point lost focus.
32kg x8 @6
34kg x8 @7
40kg x8 @8
I really missed the gym, even the mediocre music. Can you believe I get to train?
I am so excited about training that I get excited about other aspect of my life, it’s weird.
My cardiovascular capacity seems to be better than last year. I didn’t feel like it was my limiting factor. Nice.
Felt kinda cool training in a hoodie and strange to now sweat while training (it’s freaking cold in my part of the world).
Friday:
Deadlift:
54kg x4 @6
60kg x4 @7
66kg x4 @8
For the first time deadlifts felt like fun, whee.
Bench Press:
20kg x8 @6
22kg x8 @7
24kg x8 @8
Squat:
22kg x10 @6
26kg x10 @7
Lost my equilibrium and fell while squatting with a empty barbell, had a good laugh about it with others gym members.
Felt pain in my right groin area, found a stance that didn’t result in pain, because what are you gonna do? Not Train?
Felt some weird oreness/pain in my quads and didn’t felt confident executing my last set.
Anyways, I’m actually quite enjoying the new gym atmosphere.
