Heisman's log

[Heisman2]

Legs were still a bit fatigued today but I squatted anyway:

Front squats:
warmup
265x1 (no knee pain, good form, had several more in me)
195x10
195x10
195x10
195x5

My legs are really feeling it now. Chest is still sore from a couple of days ago. I will either do a pressing workout tomorrow or if my chest is still feeling it at all I will take tomorrow off and do a pressing workout Saturday. Then I plan to do deadlifts Sunday. I'm also getting a lipid panel Saturday; I'll post the numbers.

[Payton1221]

I'm also getting a lipid panel Saturday; I'll post the numbers.

Interesting. What do you consider to be the most important numbers? Some think that the Total/HDL ratio is the most important value, and a 2008 Business Week article looking at Lipitor numbers found nearly no correlation between LDL and mortality. I think

[Heisman2]

Interesting. What do you consider to be the most important numbers? Some think that the Total/HDL ratio is the most important value, and a 2008 Business Week article looking at Lipitor numbers found nearly no correlation between LDL and mortality. I think

I don't have much to add beyond this: https://www.researchgate.net/publica...esterol_Ratios

I just searched a bit and found this, which seems interesting: http://bmjopen.bmj.com/content/6/6/e...MJOp_TrendMD-1

Honestly, I'm in pediatrics so I am not up to date on this literature but I am pretty intrigued. I will look into this more on Saturday and post something. In my case the test is for cheaper health insurance.

[Payton1221]

I don't have much to add beyond this: https://www.researchgate.net/publica...esterol_Ratios

I just searched a bit and found this, which seems interesting: http://bmjopen.bmj.com/content/6/6/e...MJOp_TrendMD-1

I'm so ignorant (srs) it's like I even need the "conclusions" simplified for me

But thanks for looking at that. I think the one study lends credence to my statement about total/HDL being a good barometer of your CVD risk. I think we've talked about our individual numbers before with each of us having a total/HDL that's normally ~2.5. I like this theory because my LDL is usually just a little higher than normal (my VLDL is typically VERY low). I might be testing a theory of mine which is a brisk daily walking routine will raise one's (or at least raise MY) HDL number. I've given up walking at lunch for reading, and I'll probably have bloodwork done in 3-4 weeks. When I started walking years ago, my HDL numbers got higher and stayed that way.

Have you ever seen the 1936 study done with autopsies I believe showing no discernible "fit" for a curve showing how one's serum cholesterol levels predicted the amount of build-up in your arteries:

[Mrpb]

a 2008 Business Week article looking at Lipitor numbers found nearly no correlation between LDL and mortality. I think

Unfortunately those kind of articles are generally more into cherry picking and taking a sensationalist position than into objective reporting.

One of the tricks they use is to look at mortality instead of CVD risk. This skews the picture because not all CVD events will kill you, but they can drastically change your life quality.

Afaik there's a good correlation between LDL and CVD risk: https://academic.oup.com/eurheartj/a...2/2459/3745109

Obviously there are many other factors influencing CVD risk.

[Payton1221]

Unfortunately those kind of articles are generally more into cherry picking and taking a sensationalist position than into objective reporting.

One of the tricks they use is to look at mortality instead of CVD risk. This skews the picture because not all CVD events will kill you, but they can drastically change your life quality.

Afaik there's a good correlation between LDL and CVD risk: https://academic.oup.com/eurheartj/a...2/2459/3745109

Obviously there are many other factors influencing CVD risk.

Good stuff. Thanks.

And it's unfortunate that supposed scientists would stoop to such tactics. There should be more objective people like Alan Aragon and Jacob Wilson.


jk on the Jacob Wilson quip

[Heisman2]

Yeah, at this point I'd still go with the major heart organizations and what they suggest. It seems like there is a good amount of back and forth on this topic (see: https://www.medscape.com/viewarticle/879731) so maybe some more clarifying documents will be published in the coming years.

Anyways, bad snowstorm coming through, specifically for driving conditions, so I actually rescheduled my lipid screen for late February and will not be going to the gym tomorrow. Maybe Sunday if the roads are ok. Right pec is a bit sore anyway so maybe I slightly (very slightly) strained it and an extra day or two of rest may do some good.

[Payton1221]

Yeah, at this point I'd still go with the major heart organizations and what they suggest. It seems like there is a good amount of back and forth on this topic (see: https://www.medscape.com/viewarticle/879731) so maybe some more clarifying documents will be published in the coming years.

Anyways, bad snowstorm coming through, specifically for driving conditions, so I actually rescheduled my lipid screen for late February and will not be going to the gym tomorrow. Maybe Sunday if the roads are ok. Right pec is a bit sore anyway so maybe I slightly (very slightly) strained it and an extra day or two of rest may do some good.

Thanks for the Medscape link. And regarding the snowstorm, we got ~3" yesterday so today's "cardio" consisted of shoveling snow.

I know that you like Paused Squats. Google "Rich Froning Bring Sally Up Squats." If you lift with earbuds, then that's a challenge that you might want to try

[Heisman2]

Thanks for the Medscape link. And regarding the snowstorm, we got ~3" yesterday so today's "cardio" consisted of shoveling snow.

I know that you like Paused Squats. Google "Rich Froning Bring Sally Up Squats." If you lift with earbuds, then that's a challenge that you might want to try

Alright, I just youtubed this: https://www.youtube.com/watch?v=oPaIVup85Lg

I don't actually lift with headphones but I'm pretty confident this wouldn't be too difficult for me if I'm allowed to do these ATG as I can actually just rest at the bottom and have the weight on my skeletal system instead of my musculature. Paused back squats with 135 are nothing for me (I've done 365 for a max single with a 3 second pause... granted I'm not that strong now but I could get back there if I pushed myself without too much difficulty assuming no knee pain). Now, if I were to stop at 90 degrees that would be much more difficult.


Anyways, the sun came out and the roads got better so I dug my car out and went to the gym this afternoon. Also, I had several patients on Friday who ended up being diagnosed with the flu and if I did catch it (no symptoms currently) I wanted to get in a good session before any symptoms begin.

Deadlifts:
warmup
435x5x3

These felt good. No knee pain at all.

3 second paused incline dumbbell bench press:
warmup
65x6/5/4/3/4

Weighted dips:
warmup
BW+70x7/5/4/4/4

Managed to cause myself some pain in my right thumb pad with the first set of this so I rotated my hands a bit for the latter 4 sets and it was fine. Hurt to try to do shoulder presses so I skipped those. I've had pain like this before so I very much doubt it's anything serious.

Overhead tricep extensions/tricep pushdowns:
warmup
60x4/4
55x4/5
50x6/3
45x7/2
40x8/3

Lateral raises:
warmup
30x8
30x7
30x6
25x10
25x8

Then I did 30 minutes on the elliptical.

Long session overall but happy I did it.

[Heisman2]

I did a quick workout at my apartment complex today. 3 sets of kneeling cable crunches/standing cable crunches, 3 sets of standing cable twists, and 3 sets of low pulley side bends. I pushed myself pretty hard on these sets and they wore out my core (deadlifts yesterday also playing a factor). Then I did a few sets of dumbbell curls and 30 minutes on an elliptical.

Anyways I may take tomorrow and Tuesday off to rest a bit (I have to work late on Tuesday anyway), we'll see.

[Heisman2]

Well, tried to squat yesterday but I had left elbow pain for no reason so I stopped. Then today I woke up with a scratchy throat and now I'm definitely sick. Pain yesterday may be due to my illness. Either way, I'll be taking a few days off to help recover.

[Payton1221]

Well, tried to squat yesterday but I had left elbow pain for no reason so I stopped. Then today I woke up with a scratchy throat and now I'm definitely sick. Pain yesterday may be due to my illness. Either way, I'll be taking a few days off to help recover.

Placebo effect or not, but I'm a huge advocate of tumeric/curcumin for the elbow problems that used to creep up on me. I've got my wife taking it now, and it seems to be helping her back too. As you probably know, it's an anti-inflammatory supplement. I saw a video with John Meadows and his inflammation was ridiculously high (as measured by C-reactive protein IIRC), and he proved that it significantly lowered his inflammation.

Have you had the lipid blood draw yet?

[AdamWW]

Placebo effect or not, but I'm a huge advocate of tumeric/curcumin for the elbow problems that used to creep up on me. I've got my wife taking it now, and it seems to be helping her back too. As you probably know, it's an anti-inflammatory supplement. I saw a video with John Meadows and his inflammation was ridiculously high (as measured by C-reactive protein IIRC), and he proved that it significantly lowered his inflammation.

Have you had the lipid blood draw yet?

I also consume turmeric regularly. for me, if nothing else, I find it helpful for stomach/digestion.

[Payton1221]

I also consume turmeric regularly. for me, if nothing else, I find it helpful for stomach/digestion.

My wife (an RN) is almost anti-supplement but she begrudgingly started taking it about a month ago and she now admits that her hip is better and she's having less problems with her back too!

[Heisman2]

My wife (an RN) is almost anti-supplement but she begrudgingly started taking it about a month ago and she now admits that her hip is better and she's having less problems with her back too!

Not gonna lie, that's pretty cool. In general I don't think CRP is a great marker for chronic inflammation. It's an acute phase reactant so will go up significantly when an inflammatory condition onsets but it may not stay very elevated with low-lying levels of inflammation. To be honest though I have not looked into this in great detail, and I do like John Meadows as he tells it like it is.

In my case I think my elbow pain may be more to due to my illness (well, hopefully). I did go to the gym two days ago and benched 70x5x3 with 3 second pauses, worked up to a BW+115 pullup, and did leg presses up to 310x10, and that all felt fine. Haven't gone back since as I have developed a very annoying cough. Hopefully another day or two and I'll start getting significantly better.

[AdamWW]

My wife (an RN) is almost anti-supplement but she begrudgingly started taking it about a month ago and she now admits that her hip is better and she's having less problems with her back too!

placebo effect or not, if it works... it works.

[Heisman2]

Finally starting to get over this. The last several days I've just had a bad cough. Went to the gym today (I very much doubt I'm contagious at this point):

Incline dumbbell bench press with 3 second pauses:
warmup
70x5/4/4/4/3

These felt good.

Weighted pullups:
warmup
BW+45x7/7/7/7/5

These also felt good.

Deadlifts:
125x3
225x3
275x1
315x1
365x1

Altered my form a bit such that I wasn't pulling the bar back as much initially and this felt better without hurting my knees. I actually think my form was fantastic with all of these.


Gonna switch up my training a bit to an every other day scheme, with upper body work on day 1 and lower body/abs/arms on day 3, then repeat again on day 5. I'll do cardio most days. I just need more time for other things. Regardless, it felt great to be back in the gym today.

[Payton1221]

Altered my form a bit such that I wasn't pulling the bar back as much initially and this felt better without hurting my knees.

How long do they continue to hurt after lifting? I've had a little discomfort after my last two workouts, but it goes away within a couple of days.

[Heisman2]

How long do they continue to hurt after lifting? I've had a little discomfort after my last two workouts, but it goes away within a couple of days.

It's weird. I can get a sharp pain at the anterior portion of my knees during the lift and then not have any pain at all, or I can get a lot of soreness there that lasts for a day and makes it difficult to walk up & down stairs. I still have no real idea what is causing this issue.

Anyways, I will probably squat tomorrow since I have the day off. If I have any pain with squatting I'll do leg press.

[Heisman2]

Nice workout today:

High bar paused back squats/paused front squats:
135x3/3
185x3/3
205x3/3
225x3/3
235x1/1

These felt great. Really felt it in my glutes. Gonna build on this next time. No pain anywhere with these.

Leg press:
100x20
160x20
205x20

These also felt good. Gonna keep these at higher rep ranges.

Assisted glute ham raises:
10

One-legged leg extensions:
warmup
140x2/100x8

The whole workout felt really good. Really nice to be back in the gym and lifting well.

[Payton1221]

If I have any pain with squatting I'll do leg press.

I read that and thought that I should deviate from my leg routine too. I was going to try leg extensions but the weather was so nice (50F), I decided to ride my bike on some of the hills near me.

Your leg extension weights look much higher than mine . . . but then again, your squat numbers are too.

[Heisman2]

I read that and thought that I should deviate from my leg routine too. I was going to try leg extensions but the weather was so nice (50F), I decided to ride my bike on some of the hills near me.

Your leg extension weights look much higher than mine . . . but then again, your squat numbers are too.

I need to look at the leg extension machine in more detail, perhaps it is a double pulley system so it's only half the weight. I'm not sure.

Had an awesome session today:

Deadlifts:
warmup
445x5x3

These all felt great. I really liked my form. No pain whatsoever and I had at least one more rep in me on all sets. Great deadlifting today.

3 second paused incline dumbbell bench presses:
warmup
75x3/3/2
70x4/3

Weighted dips:
warmup
BW+70x6
BW+45x7
BW+25x8

These also felt really good.

With the deadlifts I will definitely take tomorrow off and I might lift Friday if I feel up to it. We will see.

[Heisman2]

Nice workout today:

Hammer grip machine shoulder press:
warmup
150x2x3

Dumbbell shoulder press:
60x4
55x4
50x4

Lateral raises:
35x2
25x12
25x8

Dumbbell curls:
55x2x3
50x5
45x5
40x6

Low pulley curls:
1 set - I forget how much weight

Overhead tricep extensions/pushdowns:
warmup
60x7/4
55x6/3
50x6/4
1 drop set

This all felt fine. Still feeling the deadlifts from a couple of days ago. Squats tomorrow.

[Heisman2]

3 second paused front squats/back squats:
warmup
245x1/1

My lower back is still fried from the deadlifts and this impacted my squats a lot as well as my form and I had a bit of knee pain. The weight did not feel heavy to my legs though. Gonna start needing to take 3 days off after deadlifts (at least prior to squats).

Leg press:
warmup
265x20

This really burned, lol.

One-legged leg extensions:
warmup
120x12
120x8

Assisted glute ham raises:
12

Overall happy with this considering my back was fried. Should hopefully go up in weight on the squats a decent amount next session.

[Payton1221]

My lower back is still fried from the deadlifts and this impacted my squats a lot as well as my form and I had a bit of knee pain.

I suppose this needs to be answered by the individual, but what are your thoughts on knee pain? I used to never experience any knee pain, but now my typical leg exercises (front squat, Bulgarian Split Squat, and DB lunges) all result in knee pain . . . for about a day. Leg extensions (ironically) do not cause knee pain. But if the pain (maybe discomfort would be a better word or a pain level of ~4/10) is completely gone after one day or less, do you continue with the exercises that cause the short-term pain?

[Heisman2]

I suppose this needs to be answered by the individual, but what are your thoughts on knee pain? I used to never experience any knee pain, but now my typical leg exercises (front squat, Bulgarian Split Squat, and DB lunges) all result in knee pain . . . for about a day. Leg extensions (ironically) do not cause knee pain. But if the pain (maybe discomfort would be a better word or a pain level of ~4/10) is completely gone after one day or less, do you continue with the exercises that cause the short-term pain?

I do continue them generally. Are you getting pain during the exercises or after the workout? If the pain goes away fully then it's likely you are having some inflammation. Have you tried taking an NSAID to see if it helps? It'd be interesting to see.

Anyways, my arms are really feeling it from yesterday. I will do a benching/pullup workout tomorrow morning but we'll see if my arm soreness inhibits me.

[Payton1221]

I do continue them generally. Are you getting pain during the exercises or after the workout? If the pain goes away fully then it's likely you are having some inflammation. Have you tried taking an NSAID to see if it helps? It'd be interesting to see.

I don't feel anything until after set #2 and then during and after set #3.

Would you take the nsaid and hour or two before you lift or immediately after?

Regarding the inflammation, I'm the one who was bragging on how much tumeric/curcumin made me feel I guess it's not a panacea

[Heisman2]

I don't feel anything until after set #2 and then during and after set #3.

Would you take the nsaid and hour or two before you lift or immediately after?

Regarding the inflammation, I'm the one who was bragging on how much tumeric/curcumin made me feel I guess it's not a panacea

I would take it an hour before. Let me know if it makes a difference, I'm curious.

[Heisman2]

Arms are still sore today but I made it to the gym for a nice workout:

Incline dumbbell bench press with 3 second pauses:
warmup
75x4/3/3/3/3
70x5/4
65x5

Paused weighted pullups (paused at the bottom for 1-2 seconds):
warmup
BW+90x8x3

Weighted dips:
warmup
BW+70x5
BW+45x7
BW+25x10

Low pulley rows:
warmup
200x7
180x12
180x10

This all felt very nice. First time getting 4 reps with the 75s on the incline dumbbell bench presses with a 3 second pauses so I'm making some progress there.

[Heisman2]

Good session today:

3 second paused back squats:
warmup
295x1

This felt good, no pain. Did feel heavy. First time going this heavy in awhile.

3 second paused front squats:
warmup
265x1

This felt good without pain and with decent bar speed. Walking around after this I had a slight twinge in my right knee cap so I stopped here.

Leg press:
warmup
280x20

This really wore my legs out.

Assisted glute ham raises:
15

One legged leg extensions:
warmup
140x10

Happy with all of this. Next workout will be Wednesday, then Friday if all goes according to plan.