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re: Pen and Paper Strength App
Posted on 5/2/24 at 9:52 am to Tiger_n_Texas
Posted on 5/2/24 at 9:52 am to Tiger_n_Texas
Hypertrophy W1D3
I was a little fatigued and on a time crunch this morning so not optimal at all.
Bench was just OK. Made it thru everything, but it was heavier than it should've been. The snatch deadlifts were probably the easiest and cleanest portion of today's workout. Other than needing to change to a mixed grip on set 3, they felt great.
I tend to use week 1 to 'find' the correct weight for fill-in-the-blank exercises. I always have idea of where I plan to start. Depending on what exercises I've already done that day, it sometimes causes me to adjust my planned weight. So on DB OHP, I actually went up on sets 2 and 3 today. On the flip side I lower the weight on the DB lats, tri pushdowns, and CG bench. Now when I plan my week 2 weights I should have a better idea of what weight to use for good form and clean lifts.
I was a little fatigued and on a time crunch this morning so not optimal at all.
Bench was just OK. Made it thru everything, but it was heavier than it should've been. The snatch deadlifts were probably the easiest and cleanest portion of today's workout. Other than needing to change to a mixed grip on set 3, they felt great.
I tend to use week 1 to 'find' the correct weight for fill-in-the-blank exercises. I always have idea of where I plan to start. Depending on what exercises I've already done that day, it sometimes causes me to adjust my planned weight. So on DB OHP, I actually went up on sets 2 and 3 today. On the flip side I lower the weight on the DB lats, tri pushdowns, and CG bench. Now when I plan my week 2 weights I should have a better idea of what weight to use for good form and clean lifts.
1
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.
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