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Message
re: Pen and Paper Strength App
Posted on 4/9/24 at 7:43 am to cfish140
Posted on 4/9/24 at 7:43 am to cfish140
DB has goblet squats D1 and D2 each week.
D1 is high rep SS with shoulder press.
D2 is mid rep SS with 1 arm rows.
I really enjoyed it and plan on doing it again in August, but it was intense for a 4 day plan.
D1 is high rep SS with shoulder press.
D2 is mid rep SS with 1 arm rows.
I really enjoyed it and plan on doing it again in August, but it was intense for a 4 day plan.
This post was edited on 4/9/24 at 7:43 am
Posted on 4/9/24 at 1:41 pm to Tiger_n_Texas
I'm doing DB strength for my "barbell break month"
I only own a pair of 10lb hex-head dumbbells, and 2x6lb load-able dumbbell handles. I don't intend to go shopping for anything additional so my equipment limitations will make this more interesting than anything. Long term I'll eventually invest in some adjustable dumbbells, but not now, once this 4 weeks is over I'm gonna teach myself the Olympic lifts and train that way for 12 weeks so I may have to purchase some new things for that period.
W1D1:
The only spots that concern me were the exercises where I was lifting way too light of a weight due to not having heavy enough dumbbells, so the 2nd SS of DB bench press & DB RDL's is the biggest one. I could probably do 100-120lb DB bench press fine, and DB RDL's were pretty good with 56lbs in each hand. I could load more weight on the handles for bench press, but then I'd have to strip it off that weight before doing RDL's but by doing so I'd totally lose the training effect of the superset. Next time I will do the RDLs with 45lb plates in each hand and I'll stand up on my stool so I can get full ROM. That will allow me to load up my DB handles heavier and do a more appropriate weight for that exercise.
Otherwise, it'd be great if I had a pair of 15s and 20s for things like skullcrushers, concentration or zottman curls, lateral raises, etc. For 25lbs I can just hold my 25lb plates as they have handle cutout holes on them. I guess I could hold 2x10lb plates together in 1 hand, it may work. This will be an exercise in creativity/ingenuity I'm sure. Farmer's carries would be ideal with about 100lb in each hand, but that's just not possible with what I got. Still, I felt like I got a good workout, just very different from what I'm used to doing (but that's the point)
ETA: The cheapest and probably smartest thing to do for me would probably be to go to one of the local gyms and pay for 1 month, I've done it in the past and it's only about $35, and use that as my gym for the next 4 weeks. That way I'd have access to all the different weights all in dumbbells that I'd need and I'd get to feel like I'm on vacation by working out somewhere different for a while. Maybe check out some babes, stuff like that.
I only own a pair of 10lb hex-head dumbbells, and 2x6lb load-able dumbbell handles. I don't intend to go shopping for anything additional so my equipment limitations will make this more interesting than anything. Long term I'll eventually invest in some adjustable dumbbells, but not now, once this 4 weeks is over I'm gonna teach myself the Olympic lifts and train that way for 12 weeks so I may have to purchase some new things for that period.
W1D1:
The only spots that concern me were the exercises where I was lifting way too light of a weight due to not having heavy enough dumbbells, so the 2nd SS of DB bench press & DB RDL's is the biggest one. I could probably do 100-120lb DB bench press fine, and DB RDL's were pretty good with 56lbs in each hand. I could load more weight on the handles for bench press, but then I'd have to strip it off that weight before doing RDL's but by doing so I'd totally lose the training effect of the superset. Next time I will do the RDLs with 45lb plates in each hand and I'll stand up on my stool so I can get full ROM. That will allow me to load up my DB handles heavier and do a more appropriate weight for that exercise.
Otherwise, it'd be great if I had a pair of 15s and 20s for things like skullcrushers, concentration or zottman curls, lateral raises, etc. For 25lbs I can just hold my 25lb plates as they have handle cutout holes on them. I guess I could hold 2x10lb plates together in 1 hand, it may work. This will be an exercise in creativity/ingenuity I'm sure. Farmer's carries would be ideal with about 100lb in each hand, but that's just not possible with what I got. Still, I felt like I got a good workout, just very different from what I'm used to doing (but that's the point)
ETA: The cheapest and probably smartest thing to do for me would probably be to go to one of the local gyms and pay for 1 month, I've done it in the past and it's only about $35, and use that as my gym for the next 4 weeks. That way I'd have access to all the different weights all in dumbbells that I'd need and I'd get to feel like I'm on vacation by working out somewhere different for a while. Maybe check out some babes, stuff like that.
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