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    Do you have specific goals and a timeline in mind?

    Do you have specific goals and a timeline in mind?
  • Thread: Heisman's log

    by Heisman2
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    1,306
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    225,954

    Dumbbell laterals: 20x11/5/4 Hammer curls:...

    Dumbbell laterals: 20x11/5/4
    Hammer curls: 40x8/2/1
    Bent over laterals: 15x14/7/4
    Lying EZ bar triceps extensions: 70x8/2/1
    Adductors: 35x5
    Abductors: 30x3/20x3
    Dorsiflexion: 17
    Hip flexion:...
  • Consider getting wrist wraps. Can you do...

    Consider getting wrist wraps.

    Can you do squats without shoulder issues? What about dips for upper body? If you can do dumbbell presses you can make great progress without doing any other upper...
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,306
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    225,954

    SLDL: 315x6 Incline dumbbell bench press: 60x10,...

    SLDL: 315x6
    Incline dumbbell bench press: 60x10, 10x6, 60x4
    Standing dumbbell rows: 80x7, 80x6, 80x5
    70 degree decline sit-ups: 9

    Happy with this after a rough day at work.
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    You don't have to change anything. Keep protein...

    You don't have to change anything. Keep protein up. Eat around maintenance calories or slightly over if it was a major surgery. Any lost fitness will come back after a few weeks of regular training.
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    If I'm picturing it correctly going behind the...

    If I'm picturing it correctly going behind the back would internally rotate the shoulders more but the shoulders wouldn't abduct as high and thus I don't think impingement would be a concern.
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,306
    Views
    225,954

    High-bar back squats: 165x15 (gonna stick at this...

    High-bar back squats: 165x15 (gonna stick at this weight til I can get 20 reps, I started getting a bit lightheaded)
    Paused flat bench press: 165x9, 165x4, 165x4 (first set was RPE 10, didn't mean...
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    Oh no worries, I need to accelerate for my own...

    Oh no worries, I need to accelerate for my own behalf, lol. Underestimating how long things will take is a weakness I have. It will definitely be done in 2 weeks.

    Regardless, glad I could...
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    The exercise course is pretty much done, I just...

    The exercise course is pretty much done, I just want to change a bit regarding the programs in Lesson 13 and 14. If all goes well and I don't have any major set backs hopefully by the end of this...
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    Oh boy, I do not recall anything about heavy...

    Oh boy, I do not recall anything about heavy lifting toughening up blood vessels. Exercise in general usually helps flow-mediated dilation, which is one metric of blood vessel health.

    Sets...
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    There is some truth to this, though it's more...

    There is some truth to this, though it's more dealing with the unfortunately larger-than-desirable number of parents who want to argue with me about things when it's clear that what they are doing is...
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    They are not that complicated, though they also...

    They are not that complicated, though they also aren't necessary. If curious, scroll down near the bottom to the blue box and click on the tabs for the 3/7 method and dropsets/rest-pause/myo-reps for...
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    Studies show for maximal strength purposes you're...

    Studies show for maximal strength purposes you're going to want to rest 2+ minutes between sets, possibly up to 5+ for heavy sets. However, if you're not going for max strength, studies also show 60+...
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    You can definitely get stronger staying at the...

    You can definitely get stronger staying at the same weight for several sessions as long as the weight continues to be challenging. You should notice it gets easier over time.
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    I don't know the whole super squats program but...

    I don't know the whole super squats program but any program that says "drink a lot of milk" makes me think you're going to be in a significant caloric surplus and put on a lot of fat.

    You can do a...
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    Per this abstract, using a wider grip on upright...

    Per this abstract, using a wider grip on upright rows should target the shoulders/traps more:...
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    OP, a couple thoughts: 1. If you recently...

    OP, a couple thoughts:

    1. If you recently played football and felt heavier, slower, and more stiff, that implies you haven't been dong any conditioning work or athletic work at all. Otherwise you...
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,306
    Views
    225,954

    Today's workout: Cross-armed cable laterals:...

    Today's workout:

    Cross-armed cable laterals: 10x10/5/3
    Low pulley curls: 30x9/4/2
    Trice isolation combo: 17/7/4
    Rear delt cable flyes: 10x7/3/2
    Paused standing calf raises: 17
    Adductors: 30x9...
  • Antioxidant supplements taken around the time of...

    Antioxidant supplements taken around the time of a workout can decrease gains. It is not clear to me how far away from a workout they should or can be taken to avoid this negative impact. For that...
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    If you are having 1 or 2 servings a day I would...

    If you are having 1 or 2 servings a day I would be very surprised if it was harmful, particularly if you have a healthy diet and exercise otherwise. That's based on my recent review of the artificial...
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