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Message
re: Pen and Paper Strength App
Posted on 2/9/24 at 8:00 pm to Tiger_n_Texas
Posted on 2/9/24 at 8:00 pm to Tiger_n_Texas
Dumbbell Strength W2D4
Today went as planned. Workout was about 10-15 minutes shorter than the others this week.
Synopsis.... reverse walking lunges suck, rows for days, 25 rep sets of hammer curls burn, and overhead farmers carries are fun?!?
Previewing next week, it looks like the intensity is getting cranked up. Reps and sets are both increasing.
Today went as planned. Workout was about 10-15 minutes shorter than the others this week.
Synopsis.... reverse walking lunges suck, rows for days, 25 rep sets of hammer curls burn, and overhead farmers carries are fun?!?
Previewing next week, it looks like the intensity is getting cranked up. Reps and sets are both increasing.
2
Posted on 2/9/24 at 10:09 pm to Tiger_n_Texas
The walking reverse lunges suck!!!!! Really bad
W2d4 of filling out the hoodie done. I did the heavy db curls but subbed the barbell curls out for incline db. The bb Curls tweaked my elbow last night. The reverse curls make me get tendinitis in forearm last couple months so I subbed them for BFR band hammer curls
W2d4 of filling out the hoodie done. I did the heavy db curls but subbed the barbell curls out for incline db. The bb Curls tweaked my elbow last night. The reverse curls make me get tendinitis in forearm last couple months so I subbed them for BFR band hammer curls
Posted on 2/12/24 at 10:33 am to Tiger_n_Texas
Dumbbell Strength W3D1
With the first 2 supersets both moving to 5 sets, today was on the long side. Got everything completed as planned (even added some reps to the rear lats because I'm a dumbass and read the sheet wrong).
The worst of it was BY FAR the 20 rep sets of goblet squats. I'm getting to where I can squat a decent weight. Today's 20 rep sets (with 75# DB) were killers. Around the 13th or 14th rep the burn in my thighs was intense. On the last set I think I did a 1-2s pause at the top on the last 5ish reps.
I'm enjoying the daily intensity of this program. The way the reps/sets are laid out makes it easy to see the linear progression week to week. It'd be interesting to run this one a couple times back to back, but I don't know if my CNS could handle it (I've noticed a little involuntary shaking at times during the rests towards the end of my sessions). I'd be lying if I didn't say I'm looking forward to 2/23 @8am when I can officially mark this one off as complete.
With the first 2 supersets both moving to 5 sets, today was on the long side. Got everything completed as planned (even added some reps to the rear lats because I'm a dumbass and read the sheet wrong).
The worst of it was BY FAR the 20 rep sets of goblet squats. I'm getting to where I can squat a decent weight. Today's 20 rep sets (with 75# DB) were killers. Around the 13th or 14th rep the burn in my thighs was intense. On the last set I think I did a 1-2s pause at the top on the last 5ish reps.
I'm enjoying the daily intensity of this program. The way the reps/sets are laid out makes it easy to see the linear progression week to week. It'd be interesting to run this one a couple times back to back, but I don't know if my CNS could handle it (I've noticed a little involuntary shaking at times during the rests towards the end of my sessions). I'd be lying if I didn't say I'm looking forward to 2/23 @8am when I can officially mark this one off as complete.
Posted on 2/12/24 at 11:07 am to Tiger_n_Texas
So i was able to sneak the thick torso portion of filling out the hoodie week 3d1 yesterday. Ill get the rest on wednesday.
the 20 rep goblet squats get stupid. i was doing them with 70lbs KB and yea i was getting the shakes in the legs and cramps in my hammys some.
i really like db strength but it gets a little insane with the intensity at times.
quote:
With the first 2 supersets both moving to 5 sets, today was on the long side. Got everything completed as planned (even added some reps to the rear lats because I'm a dumbass and read the sheet wrong).
The worst of it was BY FAR the 20 rep sets of goblet squats. I'm getting to where I can squat a decent weight. Today's 20 rep sets (with 75# DB) were killers. Around the 13th or 14th rep the burn in my thighs was intense. On the last set I think I did a 1-2s pause at the top on the last 5ish reps.
I'm enjoying the daily intensity of this program. The way the reps/sets are laid out makes it easy to see the linear progression week to week. It'd be interesting to run this one a couple times back to back, but I don't know if my CNS could handle it (I've noticed a little involuntary shaking at times during the rests towards the end of my sessions). I'd be lying if I didn't say I'm looking forward to 2/23 @8am when I can officially mark this one off as complete.
the 20 rep goblet squats get stupid. i was doing them with 70lbs KB and yea i was getting the shakes in the legs and cramps in my hammys some.
i really like db strength but it gets a little insane with the intensity at times.
Posted on 2/13/24 at 6:44 am to lsu777
w3d2 of filling out the hoodie complete last night.
only thing i can say is...holy bicep pump batman. I was unable to finish the db curls supersetted with concentration curls and was no way i could do the reverse curls
after the barbell 21's(i used ez bar) I could not really even close my arm i had such a pump.
if anyone is wondering what the workout is, see below. I do weighted chins as im driving them up and adding 2.5lbs every time they are in the plan.
so you have chins heavy, then underhand rows which i do a tad lighter and do a slower tempo and really squeeze at the top, slow eccentric and stay really strict on. After just these two i have a good pump. i also go ahead and keep doing the db rear laterals with the rows for more rear delt work(this plan is heavy on rear delt and trap work)
then you go to the 21's which i like to do heavy. i then usually put on the bfr bands for the rest of the workout, but last night there was absolutely no way.
So if you are looking for a good pull workout that is more arm focused, this is laid out perfectly. Would prolly rather see db shrugs supersetted with the 21s to get more trap work but other then that, its perfect if you want a deadlift less pull day. could also sub farmers carry for the rev curls in cardio.
only thing i can say is...holy bicep pump batman. I was unable to finish the db curls supersetted with concentration curls and was no way i could do the reverse curls
after the barbell 21's(i used ez bar) I could not really even close my arm i had such a pump.
if anyone is wondering what the workout is, see below. I do weighted chins as im driving them up and adding 2.5lbs every time they are in the plan.
so you have chins heavy, then underhand rows which i do a tad lighter and do a slower tempo and really squeeze at the top, slow eccentric and stay really strict on. After just these two i have a good pump. i also go ahead and keep doing the db rear laterals with the rows for more rear delt work(this plan is heavy on rear delt and trap work)
then you go to the 21's which i like to do heavy. i then usually put on the bfr bands for the rest of the workout, but last night there was absolutely no way.
So if you are looking for a good pull workout that is more arm focused, this is laid out perfectly. Would prolly rather see db shrugs supersetted with the 21s to get more trap work but other then that, its perfect if you want a deadlift less pull day. could also sub farmers carry for the rev curls in cardio.
Posted on 2/13/24 at 6:50 am to lsu777
I'm wrapping up 70's big and am debating what to do next. I'm between filling out the hoodie, silverback, and oak tree. Gonna follow whichever one I do with arm farm then pool season to be ready mid may for the summer. Silverback looks pretty repetitive, but more leg heavy than hoodie. I may do hoodie and throw in some more leg stuff than what is prescribed.
Posted on 2/13/24 at 6:53 am to JL
quote:
I'm wrapping up 70's big and am debating what to do next. I'm between filling out the hoodie, silverback, and oak tree. Gonna follow whichever one I do with arm farm then pool season to be ready mid may for the summer. Silverback looks pretty repetitive, but more leg heavy than hoodie. I may do hoodie and throw in some more leg stuff than what is prescribed.
if your goals are to look good summer than a combo of filling out the hoodie, arm farm and pool season are perfect.
if the goal is stronger and bigger legs, those arent it.
but if you want better looking shoulder girdle area....i.e. better arms, shoulders, traps and upper back....than that combo is pretty lethal.
Posted on 2/13/24 at 1:19 pm to lsu777
That’s my plan as of now. I’m on day 11 of 70s, will do Arm Farm for the first time next and then round two of FOTH after that.
Posted on 2/13/24 at 2:07 pm to Party At LSU
70’s D19 done, probably going to finish this one up tomorrow or Thursday.
Not sure if I’m going to run PS1 next or do another one then PS1 in April.
Maybe Strongville or does anyone have other suggestions?
Not sure if I’m going to run PS1 next or do another one then PS1 in April.
Maybe Strongville or does anyone have other suggestions?
Posted on 2/13/24 at 3:09 pm to Tiger_n_Texas
Dumbbell Strength W3D2
For the most part, today was low reps and heavy weights. The 3 supersets went great.
I always do my lunges (forward or reverse) as walking lunges as I'm more comfortable with the motion. The first 3 sets weren't too bad. The last set where it bumped up to 10 reps/leg had my legs on fire. Pairing those with pullovers gave the legs a little extra rest time which was nice.
As planned, I went up on my 1-arm row and goblet squat weights. I remember when I started lifting a little over a year ago and thinking "who the hell uses the big arse dumbbells". Well I can't curl them, but I'm getting good at moving them for squats and rows.
The curls (both zottman and alternating) were the weak points. Curls in general have been a weak spot and I feel they are lagging behind. I want to find a way to focus on this area without overdoing it and getting pain around my elbow.
Finished the day off with the OH farmers carries... I've fully embraced the awkwardness of these. I'm not sure how these compare to other lifts, but I'd prefer these over shrugs any day. Push/press the DBs up, lock the arms, tighten the core, and walk around the gym like King Louie.
For the most part, today was low reps and heavy weights. The 3 supersets went great.
I always do my lunges (forward or reverse) as walking lunges as I'm more comfortable with the motion. The first 3 sets weren't too bad. The last set where it bumped up to 10 reps/leg had my legs on fire. Pairing those with pullovers gave the legs a little extra rest time which was nice.
As planned, I went up on my 1-arm row and goblet squat weights. I remember when I started lifting a little over a year ago and thinking "who the hell uses the big arse dumbbells". Well I can't curl them, but I'm getting good at moving them for squats and rows.
The curls (both zottman and alternating) were the weak points. Curls in general have been a weak spot and I feel they are lagging behind. I want to find a way to focus on this area without overdoing it and getting pain around my elbow.
Finished the day off with the OH farmers carries... I've fully embraced the awkwardness of these. I'm not sure how these compare to other lifts, but I'd prefer these over shrugs any day. Push/press the DBs up, lock the arms, tighten the core, and walk around the gym like King Louie.
This post was edited on 2/13/24 at 3:10 pm
Posted on 2/13/24 at 6:49 pm to LSUSports247
Filling out the hoodie 1&2 then pool season 1&2 then arm farm then strongville. Strongville better for bulking season
Posted on 2/13/24 at 8:51 pm to lsu777
Hoodie has been on my list too, I’ll give that a go next.
Posted on 2/14/24 at 7:13 am to LSUSports247
last night finished up the remaining i had from sunday which was w3d1. went pretty heavy on those side laterals and progressed in dips, so a good night.
Posted on 2/14/24 at 12:58 pm to lsu777
Day 17 of of 70's Big down. 100 squats sucked.
Posted on 2/14/24 at 4:23 pm to JL
I am about to be in this train. Been reading this thread the past couple days and I'm sold.
Went and bought pool season 2 to start with.
How long do the workouts last? With kids and all, me and a neighbor typically workout in the garage from 520-615am.
Are these workouts doable in 1 hours?
Went and bought pool season 2 to start with.
How long do the workouts last? With kids and all, me and a neighbor typically workout in the garage from 520-615am.
Are these workouts doable in 1 hours?
Posted on 2/14/24 at 4:32 pm to Displaced
Pool season 1&2 sure, not some of the others. Just ask which ones you are interested in and we will let you know.
70s big, stacked&jacked, periodic table, strongville and 1000 reps for sure take over an hour
70s big, stacked&jacked, periodic table, strongville and 1000 reps for sure take over an hour
Posted on 2/14/24 at 5:40 pm to lsu777
3 days left of pool season. Jumping straight into PS2 Monday. Really fun program, every day is completely different which leaves you excited to see what’s in store each day. Big pump Fridays are the most challenging, overall though I think this has been the easiest program of the ones I’ve done, along with The Mullet. Nothing wrong with that, still getting great results
6 weeks into the cut and it’s going well. Work pants feel a tad looser in the waist and I’m not looking as “doughy” as I was on the bulk. Not really counting out my macros exactly, anytime I’ve tried to do that I’ve gotten burned out and quit, it’s a pain in the arse tracking every single calorie. Mainly eating chicken, broccoli, eggs, oats, rice, and ground turkey making sure I hit my 200 grams of protein each day and not eating as many carbs. Normally when I try to cut I just end up losing all my muscle instead of fat, but I think I must be doing something right this time because I’m retaining the muscle so far and then some. Maybe because I committed to bulking for a year so now I actually have something to cut lol
I’ll admit I did blow it out for Super Bowl weekend, though. King cake and pizza. Back to the grind this week
6 weeks into the cut and it’s going well. Work pants feel a tad looser in the waist and I’m not looking as “doughy” as I was on the bulk. Not really counting out my macros exactly, anytime I’ve tried to do that I’ve gotten burned out and quit, it’s a pain in the arse tracking every single calorie. Mainly eating chicken, broccoli, eggs, oats, rice, and ground turkey making sure I hit my 200 grams of protein each day and not eating as many carbs. Normally when I try to cut I just end up losing all my muscle instead of fat, but I think I must be doing something right this time because I’m retaining the muscle so far and then some. Maybe because I committed to bulking for a year so now I actually have something to cut lol
I’ll admit I did blow it out for Super Bowl weekend, though. King cake and pizza. Back to the grind this week
Posted on 2/14/24 at 10:22 pm to cfish140
Filling out the hoodie w3d3 complete
I’ll decide next week which way to for next 4 weeks
I’ll decide next week which way to for next 4 weeks
Posted on 2/15/24 at 5:43 am to Displaced
quote:
I am about to be in this train. Been reading this thread the past couple days and I'm sold.
Went and bought pool season 2 to start with.
How long do the workouts last? With kids and all, me and a neighbor typically workout in the garage from 520-615am.
Are these workouts doable in 1 hours?
Some of them naturally finish in an hour, others you can force into an hour if you cut down the rest times, but sometimes I sacrifice reps or weight if I have to do that.
If I could redo anything when I started the program I would get an accurate BMI measurement and other measurements, get a tape measurement of chest, shoulders, thighs, arms, etc. Just so I could have comparisons as I've gone along. I didn't do any of this until after like 4 months. Also make sure you are getting 10k steps a day or do your workout, take a protein shake, then hit the treadmill for 30 min (I don't have time for that but I walk around like crazy between sets to get my steps in). I didn't get serious about getting my steps until like 6 months in and definitely saw some good results when I started that. I'm at 8 months now and had to take almost all December off due to a string of illnesses and the results are amazing. Stick to it, don't get frustrated. The first few months I didn't see huge results body wise, but as I got stronger and started pushing more weight I started seeing the changes. Now my before and after pics make me realize what a lazy fat frick I was haha. Patience and consistency.
This post was edited on 2/15/24 at 5:46 am
Posted on 2/15/24 at 6:48 am to lsu777
Trying something a bit different: 2 weeks of Hoodie, then 2 weeks of House of the Rising Buns, then last 2 weeks of each respectively.
Just finished the first “block” of Hoodie Tuesday and starting Rising Buns today.
I did Pool Season 1 for 8wks last.
Just finished the first “block” of Hoodie Tuesday and starting Rising Buns today.
I did Pool Season 1 for 8wks last.
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