The Chronicles of an Infrequent Lifter

[Reygunz]

December 6 - 12, 2020

First official week of training. I got a membership at the local Planet Fitness because it was cheap, non-committal, and very close to my residence. Not excited about not having access to barbells, but I am not a competitor, and after years of dogmatic thinking, I figured it was tie to see how I could push myself at a "non-lifter's gym." I was slightly nervous about being called out for being a "lunk" for doing some grunting and deadlifting in the smith machine, but no one has bothered me. I think that the "grunting" they are referring to is actually the cringe screaming that you might encounter among "bros" you see at other commercial gyms. Anyways, the staff have been friendly at the check-in, and no one has interacted with me beyond that.

Onto the actually training. Using Barbell Medicine's Beginner Template. Weight is in pounds and the weight of the Smith Machine (SM) bar is not included. Nomenclature is weightxrepsxsets

Monday, Dec. 7
Back Squat (SM)

• 140x4@7
  140x4@7
  150x4@8
  ESTIMATED ONE-REP MAX: 180 LBS
  AVERAGE INTENSITY: 80%
  REPS: 12 REPS
  TONNAGE: 1720 LBS

Bench Press (SM)

• 70x10@6
  80x10@7
  90x10@8
  ESTIMATED ONE-REP MAX: 132 LBS
  AVERAGE INTENSITY: 61%
  REPS: 30 REPS
  TONNAGE: 2400 LBS

Deadlift (SM)

• 140x8@6
  150x8@7
  160x8@8
  ESTIMATED ONE-REP MAX: 219 LBS
  AVERAGE INTENSITY: 68%
  REPS: 24 REPS
  TONNAGE: 3600 LBS

SESSION TIME (MINUTES): 50
"SESSION RPE" 8

Wednesday, Dec. 9
Press (SM)

• 40x4@6
  50x4@7
  60x4@8
  ESTIMATED ONE-REP MAX: 72 LBS
  AVERAGE INTENSITY: 69%
  REPS: 12 REPS
  TONNAGE: 600 LBS

Back Squat (SM)

• 90x7@6
  100x7@7
  110x7@8
  ESTIMATED ONE-REP MAX: 146 LBS
  AVERAGE INTENSITY: 68%
  REPS: 21 REPS
  TONNAGE: 2100 LBS

LifeFitness Row/Rear Deltoid

• 70x10@6
  75x10@7
  80x10@8
  ESTIMATED ONE-REP MAX: 117 LBS
  AVERAGE INTENSITY: 64%
  REPS: 30 REPS
  TONNAGE: 2250 LBS

SESSION TIME (MINUTES): 50
"SESSION RPE" 7

Friday, Dec. 11
Deadlift (SM)

• 160*x4@6
  170*x4@7
  200x7@10**
  ESTIMATED ONE-REP MAX: 247 LBS
  AVERAGE INTENSITY: 72%
  REPS: 15 REPS
  TONNAGE: 2720 LBS

* I probably recorded these numbers incorrectly.
** I decided to do an AMRAP to test my accuracy using RPE
Dumbbell Bench Press

• 100*x8@7
  110*x8@8
  ESTIMATED ONE-REP MAX: 151 LBS
  AVERAGE INTENSITY: 70%
  REPS: 16 REPS
  TONNAGE: 1680 LBS

*Total weight of both dumbbells
Goblet Squat, Heels Elevated

• 65x10@6
  70x10@7
  75x10@8
  ESTIMATED ONE-REP MAX: 110 LBS
  AVERAGE INTENSITY: 64%
  REPS: 30 REPS
  TONNAGE: 2100 LBS
  SESSION TIME (MINUTES): 50
  "SESSION RPE" 7

Missed my cardio session. With PA closing gyms, I will have to do some home training - mostly bodyweight, but I should have access to some minimal things. Not excited about mostly training calisthenics, but I would like to keep up my goal of keeping training as a part of my lifestyle.

[mgil]

Sorry to get to this late, thanks for starting a log!

[Wilhelm]

I missed this too.

Hope the lifting is goig well, @Reygunz