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Started By
Message
re: Pen and Paper Strength App
Posted on 5/21/24 at 12:40 pm to Tiger_n_Texas
Posted on 5/21/24 at 12:40 pm to Tiger_n_Texas
Hypertrophy W4D2
Heavy squat day, done! Happy to have this one complete.
Back squats were heavy. Took them slow and steady to completion. The paired chin-ups were solid and have shown great improvement. The front squats were worse on my arms/shoulders than they were on the legs. Completed all reps, but they slowed considerable as I had to push to get them done.
As far as the bent rows go, I've had to decrease the weight a couple times throughout the plan to maintain form. I went a little lighter today and kept good form throughout the sets/reps. I probably could've gone up a little to appease my ego, but stayed low to plan the longer game.
I pushed thru the cardio portion as written. BB curls and DB shrugs were fine. I've been going a little lighter on the alt DB curls as my tendonitis has been acting up. That's the limiting factor currently on a few lifts.
I've dropped 8.5# bodyweight since I started this plan. I suspect that is a large part of my issue on why some of these various sets and lifts are harder than they've been in the past. I'm willing to lower my training numbers to drop weight and be overall healthier.
Heavy squat day, done! Happy to have this one complete.
Back squats were heavy. Took them slow and steady to completion. The paired chin-ups were solid and have shown great improvement. The front squats were worse on my arms/shoulders than they were on the legs. Completed all reps, but they slowed considerable as I had to push to get them done.
As far as the bent rows go, I've had to decrease the weight a couple times throughout the plan to maintain form. I went a little lighter today and kept good form throughout the sets/reps. I probably could've gone up a little to appease my ego, but stayed low to plan the longer game.
I pushed thru the cardio portion as written. BB curls and DB shrugs were fine. I've been going a little lighter on the alt DB curls as my tendonitis has been acting up. That's the limiting factor currently on a few lifts.
I've dropped 8.5# bodyweight since I started this plan. I suspect that is a large part of my issue on why some of these various sets and lifts are harder than they've been in the past. I'm willing to lower my training numbers to drop weight and be overall healthier.
2
Posted on 5/21/24 at 2:13 pm to Tiger_n_Texas
What are yall doing on "rest" days. Right now my program is training on Mon/Wed/Fri so Tues/Thurs/Sat I either walk or do a 20 min spin for cardio and some full body stretch work.
Posted on 5/23/24 at 9:11 am to Tiger_n_Texas
Hypertrophy W4D3
Today wad a long one. Not sure what I did exactly to kake it take so long, but clocked in at 1:55.
Bench was ok. Hit all the reps, but had to push myself to hit the last couple on sets 4 and 5.
The snatch deadlifts were good and bad. I basically had no issues withbthe weight/reps. They were pretty clean. However, I got pretty lightheaded after finishing sets 3-5. Took a couple seconds to collect myself after those. Would straps possibly cause this issue with blood flow restriction?
Seated OHP went well. Last couple reps got heavy, but completed them without stopping and still maintaining form.
Lat raises get me everytime. Even with the lighter DBs, they just get brutal at the higher reps. I enjoyed pumping out the dips. Thinking about going weighted next time I have them (W2D1 of PS1).
Pushdowns, farmer's carry, and CG bench were ok for the most part. Only real issue with this superset was the last 2 sets of CG bench. I missed a rep on set 3 and dropped weight on set 4.
1 day left, then taking a break!
Today wad a long one. Not sure what I did exactly to kake it take so long, but clocked in at 1:55.
Bench was ok. Hit all the reps, but had to push myself to hit the last couple on sets 4 and 5.
The snatch deadlifts were good and bad. I basically had no issues withbthe weight/reps. They were pretty clean. However, I got pretty lightheaded after finishing sets 3-5. Took a couple seconds to collect myself after those. Would straps possibly cause this issue with blood flow restriction?
Seated OHP went well. Last couple reps got heavy, but completed them without stopping and still maintaining form.
Lat raises get me everytime. Even with the lighter DBs, they just get brutal at the higher reps. I enjoyed pumping out the dips. Thinking about going weighted next time I have them (W2D1 of PS1).
Pushdowns, farmer's carry, and CG bench were ok for the most part. Only real issue with this superset was the last 2 sets of CG bench. I missed a rep on set 3 and dropped weight on set 4.
1 day left, then taking a break!
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