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Started By
Message
re: Pen and Paper Strength App
Posted on 5/3/24 at 7:52 am to Tiger_n_Texas
Posted on 5/3/24 at 7:52 am to Tiger_n_Texas
Hypertrophy W1D4
While this was only 3 supersets (including cardio), it was a stout workout. So far the leg portion of this plan packs a punch.
I slowed the tempo on the squats down for sets 4 and 5. Took a quick second to rebrace myself at the top. The chins felt great today. I typically do these on an assisted machine with the weight as low as it goes. I noticed the pad was coming up after me (good thing), so I decided to try the last 2 sets with the support completely removed. Hit 2 sets of 4 completely unassisted (at 211#). HUGE milestone for me.
Not a fan of lunges (much less reverse), so I always do these as walking lunges. Got a little wobbly on the last couple reps of sets 2 and 3. Those were paired with 1 arm rows. These suprised me a little as they were easier than I was expecting. I didn't go up in weight, but I didn't struggle either.
The cardio was a little suprising also. Zottman curls, shrugs, then BB curls. Having BB curls after Zottman curls hurt big time. I had to lower my BB weight and forearms were shot by set 3.
First week in the books. I like this plan so far. It does drive a higher intensity than the last couple I've done. So far it's not up to the intensity level of DB Strength, but a close 2nd (of the ones I've done). Looking forward to 2 days rest/cardio.
While this was only 3 supersets (including cardio), it was a stout workout. So far the leg portion of this plan packs a punch.
I slowed the tempo on the squats down for sets 4 and 5. Took a quick second to rebrace myself at the top. The chins felt great today. I typically do these on an assisted machine with the weight as low as it goes. I noticed the pad was coming up after me (good thing), so I decided to try the last 2 sets with the support completely removed. Hit 2 sets of 4 completely unassisted (at 211#). HUGE milestone for me.
Not a fan of lunges (much less reverse), so I always do these as walking lunges. Got a little wobbly on the last couple reps of sets 2 and 3. Those were paired with 1 arm rows. These suprised me a little as they were easier than I was expecting. I didn't go up in weight, but I didn't struggle either.
The cardio was a little suprising also. Zottman curls, shrugs, then BB curls. Having BB curls after Zottman curls hurt big time. I had to lower my BB weight and forearms were shot by set 3.
First week in the books. I like this plan so far. It does drive a higher intensity than the last couple I've done. So far it's not up to the intensity level of DB Strength, but a close 2nd (of the ones I've done). Looking forward to 2 days rest/cardio.
3
Posted on 5/3/24 at 3:02 pm to Tiger_n_Texas
I'm thinking of getting "Grasshopper" as I get more into weightlifting. I have been doing running, yoga, and body weight exercises at least 3 times a week for about a year now. I'd like to transition from maintenance/ backyard workouts to dedicated strength building. I have run a few half marathons in the past and done plenty of body weight workouts (pushups/ pullups/ sit ups/ yoga/ etc) but i have never really been into weightlifting.
A couple questions:
Do i need any equipment other than a weight bench, dumbbells, and a bar?
Can i do all the exercises myself alone without a spotter?
Is Grasshopper a good into to weightlifting and strength building?
Any tips or advice for starting out?
A couple questions:
Do i need any equipment other than a weight bench, dumbbells, and a bar?
Can i do all the exercises myself alone without a spotter?
Is Grasshopper a good into to weightlifting and strength building?
Any tips or advice for starting out?
Posted on 5/6/24 at 1:02 pm to Tiger_n_Texas
Hypertrophy W2D1
Other than cutting the grass, I took the weekend off completely from working out. The inside of my quads are extremely tender from last week. I was nervous about the deadlift portion today because of this.
As it turns out, it should've been bench and OHP that I was worried about. I missed the last rep on both of these. I was a little surprised as I've been focusing on bench more over the last several months. For now, I'll chalk this up as too much of a calorie deficit over the weekend. I'll see how bench feels Thursday and go from there.
Deadlifts today actually felt great. Everything was really smooth and consistent; even got a compliment from one of the trainers on my form. All the other accessories today felt similarly good (rear lats, skull crushers, pushdowns, farmers carries, CG pushups).
Other than cutting the grass, I took the weekend off completely from working out. The inside of my quads are extremely tender from last week. I was nervous about the deadlift portion today because of this.
As it turns out, it should've been bench and OHP that I was worried about. I missed the last rep on both of these. I was a little surprised as I've been focusing on bench more over the last several months. For now, I'll chalk this up as too much of a calorie deficit over the weekend. I'll see how bench feels Thursday and go from there.
Deadlifts today actually felt great. Everything was really smooth and consistent; even got a compliment from one of the trainers on my form. All the other accessories today felt similarly good (rear lats, skull crushers, pushdowns, farmers carries, CG pushups).
Posted on 5/6/24 at 3:03 pm to Tiger_n_Texas
quote:
Not a fan of lunges (much less reverse),
ftr the reverse lunge hits the posterior chain and the stability of the position a lot more than the other variations. He is prolyl trying to hit more hamstrings and glutes when he programs those, so be leery of changing them.
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