re: Pen and Paper Strength App

70s D5 another pretty simple day. 9 sets of DL’s and 6 sets of KB swings, farmers, and split squats.

Looking a head a few workouts and they have some super high volume days coming. 17 sets of Bench, 14 sets of squats…..etc.

knocked out db strength w2d2. man thats a lot of rows and back work

I have day 8 today and it looks to be another rough one for legs

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Did you run the original Oak Tree or Oak Tree Remastered?

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I did the remastered oak tree.
Lots of supersets, some weeks had 3 days of deadlifts.

Wrapped up week 2 (days 6-10) of Oak Tree this morning. I think today was a little deceptive in the difficulty. There was nothing especially difficult, but my legs said otherwise. I noticed my legs were shaking when I was loading up the barbell for my 'cardio' shrugs at the end. It was weird, they didn't hurt or feel weak and I wasn't even actively doing an exercise. I may have been loading a plate on the bar at the moment (can't recall 100%). If I hadn't looked down I wouldn't have even noticed it. Today has some strong supersets. Started with sumo deadlifts paired with DB pullovers. Then moved into chest supported DB rows paired with DB RDLs. The rest was chin-ups followed by BB 21s and finally the BB shrugs for cardio.

Overall this week was much more focused on arms and upper back. Lots of pullovers, rows (variety), pullups/chinups, triceps (skullcrushers/kickbacks/pushdowns), lats (side/rear), etc.

Next week the 90+% reps show up!
Day 11 Back squat 90%; Bench 90%
Day 13 Deadlift 90% and 92.5%; Bench 90%

Nothing like walking to the gym Wednesday morning when it'll be 19 degrees to deadlift at 90%. Bring on the hot coffee!

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Day 8 of 70s done. Another killer leg day. The first 5 sets of squats were rough. The reverse lungs sucked and then the 3x10 of squats made my legs feel like jello. And then the 6x10 RDLs. Overall shitty day

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How do you like 70s Big overall? It’s the next one I want to do. I’ve already done Brickhouse and Filling out the Hoodie, so I like the 5 day a week heavy weight programs.

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Hit another milestone this morning. Put on a pair of 32" waist pants for the first time in about a decade. I've been doing the program for 6 months and made some small diet changes, but nothing extreme. Thanks for all the tips, group support, and the recommendation for this program. It's changed my life from a physical health standpoint. I'm not gonna share my before pictures, but I went from about 25% body fat to 16% over the course of 6 months. I still haven't reached my final goal, but for 40 I would say I'm doing pretty damn good.

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thats awesome man!!!


i finished up week 2 of DB strength yesterday.

i have been adding feet elevated frog pumps just with bodyweight to try and build some semblance of an arse and jesus my arse is sore AF. (weird typing that )

Finished day 9 today. Felt good to get the blood flowing since it was cold.

I regrettably admit that I cut the cardio out today because I wanted to run home and visit my daughter who was with my mom since day care was closed

Knocked out Oak Tree day 11 yesterday. As per usual I walked to the gym. Neck gaiter pulled up over my face, wool beanie, jacket, and long pants... that walk on the way to the gym wasn't too bad. I like to think it helped get the blood flowing more than normal. Everything felt great yesterday. The 90% squat and bench presses moved very well. I increased my DB shrugs each set. Even the dips were smooth. However the 26 degrees and 25mph winds bowing into my face on the way back was nippy as hell, especially after squatting 3x1 @90%.

My wife asked me not to walk today. It didn't take much for me to agree to driving this morning. 18 degrees, 35mph winds with a 'feels like' of 4 degrees. I jumped my happy arse in my truck. Today was a little bit of a break after the 90% squat/bench day yesterday and before the 90% deadlift/bench day tomorrow. Bent rows, DB pullover/DB rear lats, BB Curls, and DB hammer curls; even with rests it was under an hour.