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Started By
Message
re: Pen and Paper Strength App
Posted on 4/24/24 at 11:33 am to Tiger_n_Texas
Posted on 4/24/24 at 11:33 am to Tiger_n_Texas
Benchamin Franklin 2 - Day 23
Knocked it out yesterday. Nothing special about this one; bench, Arnold press, chins, and CG bench. Bench was OK. I completed the Arnold presses, but control could've been better had I used a lighter DB. Ironically the CG bench felt better than the traditional bench presses at the beginning of the workout. My last set of CG was same weight/reps as the last set of traditional bench.
Benchamin Franklin 2 - Day 24
Lots of volume today. Took me an hour to complete the first SS of bench/rev grip bent rows (18 sets). Bench definitely got heavy towards the end with the 90% singles, but it wasn't a struggle. Rows felt great and I increased weight several times throughout the sets. The rear lat/OHP SS was a harder set to complete. It wasn't the lats but the OHPs. It would've been easy to lower the weight, but I didn't want to go lower than what I've completed previously.
I enjoyed this plan much more than BF1. 16 days vs 24 days and days 1,4,7,etc all have squats and deadlifts. BF1 just had 4-5 sets of squat 1 day/week. The 3 days on 1 day off felt like a great scheme for this plan. It allowed a rest day before the hitting the heavy day in the sequence (squat followed by bench/dead SS).
Next up, taking the weekend off and starting Hypertrophy on Monday. I may run a leg day tomorrow (No Squat Exempt).
Knocked it out yesterday. Nothing special about this one; bench, Arnold press, chins, and CG bench. Bench was OK. I completed the Arnold presses, but control could've been better had I used a lighter DB. Ironically the CG bench felt better than the traditional bench presses at the beginning of the workout. My last set of CG was same weight/reps as the last set of traditional bench.
Benchamin Franklin 2 - Day 24
Lots of volume today. Took me an hour to complete the first SS of bench/rev grip bent rows (18 sets). Bench definitely got heavy towards the end with the 90% singles, but it wasn't a struggle. Rows felt great and I increased weight several times throughout the sets. The rear lat/OHP SS was a harder set to complete. It wasn't the lats but the OHPs. It would've been easy to lower the weight, but I didn't want to go lower than what I've completed previously.
I enjoyed this plan much more than BF1. 16 days vs 24 days and days 1,4,7,etc all have squats and deadlifts. BF1 just had 4-5 sets of squat 1 day/week. The 3 days on 1 day off felt like a great scheme for this plan. It allowed a rest day before the hitting the heavy day in the sequence (squat followed by bench/dead SS).
Next up, taking the weekend off and starting Hypertrophy on Monday. I may run a leg day tomorrow (No Squat Exempt).
1
Posted on 4/29/24 at 7:54 am to Tiger_n_Texas
Hypertrophy W1D1
Today was harder than it should've been. Thursday night thru Sunday night was completely tied up with kids sports and it thru me all off rythem. Missed my daily steps, any sort of workout, and diet was meh. I was in the ballpark for calories, but missed protein target big time.
I got bench complete but it was harder than it should've been. Deadlift was about what I expected looking at the weight/rep combination. OHP was tough and I missed the last rep on the last set. SS of rear lats and skullcrushers was similar to bench. Got them done, but they should've been easier (in my mind). On the cardio SS, I had to decrease the weight on pushdowns. I don't think I'd have completed sets 2 and 3 if I didn't. Farmers carries and CG pushups were fine; heavy, but fine.
Now to get back to a clean diet with plenty of water and get the step count back up. This weekend made my average dip too much.
Today was harder than it should've been. Thursday night thru Sunday night was completely tied up with kids sports and it thru me all off rythem. Missed my daily steps, any sort of workout, and diet was meh. I was in the ballpark for calories, but missed protein target big time.
I got bench complete but it was harder than it should've been. Deadlift was about what I expected looking at the weight/rep combination. OHP was tough and I missed the last rep on the last set. SS of rear lats and skullcrushers was similar to bench. Got them done, but they should've been easier (in my mind). On the cardio SS, I had to decrease the weight on pushdowns. I don't think I'd have completed sets 2 and 3 if I didn't. Farmers carries and CG pushups were fine; heavy, but fine.
Now to get back to a clean diet with plenty of water and get the step count back up. This weekend made my average dip too much.
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