workout log for general strength and fitness.
51 yo
moderately active ( work is physical)
6’
bw 197
I let myself go a bit over the pandemic and have recently starting running again and doing some moderate dumbbell work at home. prior to pandemic running 3-4 times per week, basic light weights 2 times per week. bw~ 185-190
have never seriously lifted weights
goals:
lose some weight (5-10lbs) while never counting “my macros”
get faster (sub 42min 10k)
get stronger, especially legs. I have not squatted, dead-lifted, power cleaned since high school sports, squat will definitely be the hard part, I don’t expect to do more than 65lbs the first workout
1000lb powerliftung total
1 bad shoulder, 2 not great ankles (years of basketball), inguinal hernia a few years ago (not repaired, seems ok)
have never used rpe before so the first few workouts may be all over the place
want 48 hours recovery between workouts to take it easy on joints
workouts ~ an hour 4-5 times per week
Week 1, Day 1
work out #1 Sunday 9/12/2021 8:57- 10:10pm (at home)
3-4 min rest between supersets
superset- flat bench, wide grip pull-up
bench- 135x8 rpe 5, 155x8 rpe 6, 185x8 rpe 8, 185x8 rpe 8
pullup 4x12 rep (-20lb bandaid)
superset b.o. row, skull crusher w/ez curl
row- 135x12 rpe 6, 155x10 rpe 7, 155x10 rpe 7
s-crush- 85x6 rpe 9 had not done these after bench press and this was a little heavier than anticipated
75x10 rpe 8, 75x10 rpe 8
stationary bike 22 minutes, 270 cal rpe 6
73 min, rpe 7
over all felt pretty good, stronger than I expected in the bench as I’ve not barbell pressed in a long time, shoulder tight but not terrible, row felt good, ready to try the pullups without the band