Heisman's log

[Heisman2]

LOL. That's exactly the weight/rep scheme I use. On more than one occasion, my intent was to do three sets, but journal records the third set as BWx40 because I just couldn't bring myself to do a third set (srs).

Yep, they are tiring.

At the worst part of this cold but I went to the gym because it's been several days since I did upper body stuff and I am working the next 2 nights.

Incline dumbbell bench press:
warmup
85x6 (all time PR)
80x6
75x6
70x6
65x6

Slight tweaked my right shoulder on the 4th set but not bad at all. Weighed in at ~153 today. Happy that I'm getting stronger despite low volume workouts and feeling like crap today.

One armed pulldowns:
warmup
160x2 (ties my PR)
150x3
140x3
120x4
100x6
90x9/7

These all felt good. Last time I did 160x2 I was over 160 lbs in bodyweight.

[Heisman2]

My sick patient from the other day unfortunately passed away that night. Kinda bummed about it. Anyways, my shift last night was fine and I slept from 04:30 to 08:30 today. Went to the gym:

Front squats:
warmup
225x7/5
205x7/5
185x7

These felt good. I really felt the first set in my quads:

Dumbbell step-ups:
warmup
100x15
80x15

The first set was exhausting from a cardio and strength standpoint.

Assisted glute ham raises:
12
12

One-legged leg extensions:
warmup
100x15/13

That's it. I am working again tonight and may or may not take tomorrow off from the gym; we'll see how I feel.

[Payton1221]

My sick patient from the other day unfortunately passed away that night. Kinda bummed about it.

Sorry to hear about that. I'm sure that you don't need a pep talk from me but the one that I've periodically given my wife (an RN) is that nurses and doctors are necessary to society and they do so, so much good! For every one that isn't helped, there are many, many more that do. She was told essentially the same thing many years ago and he was an oncologist!

What's your thoughts on natural limits from a hypertrophy standpoint and how close do you think you are to yours? So many guys on these forums act with such bravado as to how they're always pushing the limits and always improving and always growing, but really? After dedicated lifting and eating for your goals, just how much growth potential really remains(?).

[Heisman2]

Sorry to hear about that. I'm sure that you don't need a pep talk from me but the one that I've periodically given my wife (an RN) is that nurses and doctors are necessary to society and they do so, so much good! For every one that isn't helped, there are many, many more that do. She was told essentially the same thing many years ago and he was an oncologist!

Yeah, it's fine, part of the line of work. There's only so much we can do.

What's your thoughts on natural limits from a hypertrophy standpoint and how close do you think you are to yours? So many guys on these forums act with such bravado as to how they're always pushing the limits and always improving and always growing, but really? After dedicated lifting and eating for your goals, just how much growth potential really remains(?).

This is hard to answer as I think a lot of it is genetics dependent. It's so hard to look at this rigorously because there is no way to know who is or is not using drugs of some sort.

Regarding my own potential, I think I have subpar genetics just looking at my family (nothing I hold against anyone in my family for, but none of my parents/aunts/uncles/grandparents were ever athletic and they are all either obese or quite skinny). What probably hinders me most now though is shifting sleep schedule and stress; I'm not stressed to the point of having a mental breakdown or anything but I definitely experience more stress on a semi-regular basis than most people probably do related to their jobs. When I am done with residency (a little more than a year left) this will be much less of an issue (at least in theory) and I may try to do a real bulk then to see what happens.

[Payton1221]

This is hard to answer as I think a lot of it is genetics dependent.

I agree with this, and even Casey Butts who has equations to calculate the maximum achievable dimensions of a natural lifter acknowledges that those are NOT for everyone but (essentially) for those on the far end of the bell curve.

It's silly for people to look at pre-steroid era people (Sandow, etc) and say THIS is achievable. For the vast, vast majority, it isn't.

[Heisman2]

I agree with this, and even Casey Butts who has equations to calculate the maximum achievable dimensions of a natural lifter acknowledges that those are NOT for everyone but (essentially) for those on the far end of the bell curve.

It's silly for people to look at pre-steroid era people (Sandow, etc) and say THIS is achievable. For the vast, vast majority, it isn't.

Yeah, it's really hard to predict how far someone can go. The fitness industry obviously highlights the best and then there is so much photoshopping or other tricks done to pics that it makes it really difficult to develop realistic expectations.

Anyways, got to the gym tonight:

Incline dumbbell bench press:
warmup
90x4 (ties my all time PR)
85x4
80x4

One-armed pulldowns:
warmup
160x2
100x14
100x8

Stopped here. The presses felt good. The last set I was really feeling it in my lats at the start as I had just done the 100x14, which was hard.

I will try to do squats tomorrow morning. I'm extremely busy the next 4-5 weeks and won't be able to post much during the time. I'll get to the gym when I can and post the workouts but my goal will be to just not lose much progress during that time.

[Heisman2]

Got in a quick workout today:

Front squats:
warmup
245x3x5

These all felt good.

Step ups (~20 inch box):
warmup
150x1
120x10

I want 120x15. We'll see next time. 150 is significantly harder for me than 140

One-legged leg extensions:
warmup
100x15

Assisted glute ham raises:
15

I have never had a pump in my hamstrings like the one I did after this last set. First time I've ever done 15 reps on this.

[Payton1221]

Step ups (~20 inch box):
warmup
150x1
120x10

I want 120x15. We'll see next time. 150 is significantly harder for me than 140

Dude, you're killing these! And with a 20" box no less

[Heisman2]

Dude, you're killing these! And with a 20" box no less

Gonna keep working at it for sure. Really feel it in my glutes.

Also, fyi, I'm 30 years old.

Actually started coming to this forum late 2003 and posting early 2004 as the original Heisman.

I will likely do an upper body workout tomorrow. Finished my ED rotation tonight and then Wednesday I start in the PICU, which is a combination of time-intensive and stressful. Just got to get through those 4 weeks.

[Payton1221]

Gonna keep working at it for sure. Really feel it in my glutes.

I'm sure of it. I think I'm a little taller than you, and my ~18" box is plenty "challenging" for me . . . and yours is 20"!!! Ironically, my glutes are probably the most pronounced change in my physique and that was the one body part that I thought just "couldn't" be improved. I've recommended to my 22 year old daughter who suffers from the same situation, HGA (hyper-gluteus atrophy . . . okay, I made that up ), that she could improve her physique significantly by goblet squats done with progressive overload over several months.

[Heisman2]

I'm sure of it. I think I'm a little taller than you, and my ~18" box is plenty "challenging" for me . . . and yours is 20"!!! Ironically, my glutes are probably the most pronounced change in my physique and that was the one body part that I thought just "couldn't" be improved. I've recommended to my 22 year old daughter who suffers from the same situation, HGA (hyper-gluteus atrophy . . . okay, I made that up ), that she could improve her physique significantly by goblet squats done with progressive overload over several months.

I'm 5'7". Have you seen this website? https://bretcontreras.com/

Nice workout today:

Incline dumbbell bench press:
warmup
95x1 - first time I have ever pressed the 95s
70x13 - 1 rep all time PR
60x12

One-armed lat pulldowns:
warmup
170x1 (I've done this once previously with my right arm but never my left arm, and this was with cleaner form and more full ROM than the past)
120x8
100x9

Dips:
BWx20 (first time every doing a set of 20)

Great workout all around.

I start PICU tomorrow. Gonna be intense. Over the next 4 weeks I'll get to the gym when I can but it won't be too frequent most likely. I'll try to do fully body workouts when I go. The goal is to not lose much progress.

[Payton1221]

I'm 5'7". Have you seen this website? https://bretcontreras.com/

I hadn't seen that before, but I know that he's known as the glute guy and has nearly single-handedly popularized the hip-thrust exercise . . . that is IF you consider it "populer"

[Heisman2]

Managed to get to the gym.

Front squats:
warmup
265x2
265x1

That's it. Those reps felt good, but everything felt heavy. I would have benefited from one more rest day.

Step-ups:
warmup
120x15 - got it

Assisted glute ham raises:
15
15

One-legged leg extensions:
warmup
120x15 (had to do the last two with my right leg assisted)
120x11

Felt good overall. I plan to do shoulders/arms on Friday, then a full body workout Sunday.

[Payton1221]

Step-ups:
120x15 - got it

You 'da man!

Do you wear wraps or anything? I've been wearing my Versa-Gripps.

[Heisman2]

You 'da man!

Do you wear wraps or anything? I've been wearing my Versa-Gripps.

Nope. Completely raw for me.

I was going to lift today but I'm pretty fatigued. Also found out today a patient from yesterday died unexpectedly and that has been emotionally fatiguing as well. 24 hour shift tomorrow. I might sleep after on Sunday and lift Sunday but if not I will definitely do a fully body workout Monday before starting on nights.

[Heisman2]

Went to the gym, worked up to a 405x1 deadlift, and called it there because I felt like crap. Gonna be a long month. 24 hour shift went well though. Starting nights tomorrow.

[Heisman2]

Went back to the gym today to hit upper body briefly.

Incline dumbbell bench press:
warmup
75x8/7/4

One-armed pulldowns:
warmup
120x10/7/4

Hammer grip machine shoulder press:
warmup
120x7

Stopped here. Body still feels fatigued. Next workout will be Saturday

[Payton1221]

Next workout will be Saturday

That sucks. Maybe they'll let you hang one of those chin-up bars in the break room

[Heisman2]

Got in a quick workout Saturday where I worked up to a 265x1 paused front squat, incline dumbbell benched 75x9, and did one armed pulldowns 140x6, with a couple backdown sets.

Today I did legs:

Front squats:
warmup
245x5x3

Step-ups:
50x20

Assisted glute ham raises:
15

Called it here. Left knee flared up a bit but it'll calm down before I do legs again. Felt really good to do several sets of squats. I get Saturday off so will lift then.

[Payton1221]

I see where you help others with their eating habits. I know this is a difficult (impossible?) question to answer, but what's a healthy relationship with food look like to you? As for myself, 90+ percent of the time, my nutrition is sound. Lots of whole foods with adequate fruits, vegetables, and fiber everyday. But every once in a while, the wheels come off the rail and I over-indulge in the foods that I normally don't eat (Cinnamon Toast Crunch cereal, etc.). I get the IIFYM or DCA philosophies, but I'm the type that a little leads to a lot, i.e., trigger foods. Periods of over-indulgence last typically for just a meal or an evening, and I tighten up my diet the following 2-3 days so that the net result is a non-event.

P.S. Regarding your 75x9 inclined dumbbell bench, my wife recently joined a "gym" (Planet Fitness ), and I accompany her from time to time as her guest. The good thing about PF is that I'm a beast as their DBs only go to 75# and nobody but me seems to ever use them

[Heisman2]

If the net result is a non-event and there are no negative associated emotions, then I consider that completely fine. Regarding a healthy relationship in general, ideally there are no negative associated emotions and ideally the general health guidelines are followed. Certainly having treats every once in awhile does relatively little harm long term. If one is progressing to his/her goals that is what ultimately matters. Another important factor is that you don't sacrifice other aspects of your life just to eat in a certain way.

In real life I'm just happy when people make progress; I never tell anyone that they should strive for perfection. If someone is just starting and eats badly several days a week, I'll try to get them to tone that down to a couple of times a week and go from there.

Don't set off the lunk alarm!

Two more weeks until I'm done with this rotation and then I can start training hard again.

[Payton1221]

Don't set off the lunk alarm!

LOL, but I wondered about that. I was (incline) pressing the 70's on Saturday, and I exhale "audibly" with each rep, and when the set is done (and I am SPENT!), I TRY to lower the bells in a controlled manner, but some might argue that I've dropped them--fortunately, they're rubber coated DBs falling onto a rubber mat. Oh, and our PF has a TUB of Tootsie Rolls near the sign in desk.

I saw a post on "binge and restrict" and didn't know if that's a syndrome or if it might just be a means to prudently handle the occasional surplus stemming from a party or just a relaxing of the eating norm

Where do you stand on macro counting? Do you never, sometimes, or almost always count? Counting macros enabled me to accomplish things that not counting didn't,and I counted probably 9 days out of 10 for a few years. I have only counted once over the last few months, but knowing my penchant for protein rich foods and fruits/veggies, I'm always getting both sufficient protein and fiber (and adequate fats most days too).

How long will it be until you can have a somewhat normal schedule where you can predictably program somewhat longterm (e.g., 6 week cycles or so) workouts?

[Heisman2]

I always put the dumbbells back on my knees as I stand up with incline pressing. Tootsie rolls.........

There is a "binge eating disorder". Here's an overview of diagnostic criteria of the various eating disorders if curious: https://www.eatingdisorders.org.au/e...isorders/dsm-5

I keep track in my head. I don't write anything down. As I tend to eat the same foods mostly each day I really just keep relative track (ie, if I eat an extra peanut butter sandwich I know that's an extra 400 calories). It takes essentially no extra time for me to do this.

I might get a nice stretch here or there next year (our years start July 1), but when I graduate residency at the end of June, 2019 and get a "real job" then I should finally have real stability.

[Heisman2]

Went to the gym a couple of days ago and did a bit of upper body stuff, nothing worth posting. It was a dumb idea to go as I was short on time.

Anyways, went today and did this:

Deadlifts:
warmup
405x1 - fast
425x1 - back rounded a bit, I did not set up well on this
425x1 - made sure I set up well and this was with good form
445x1 - good form
465x1 - good form
485x1 - good form

Thought about going for 505x1 and I think I could have gotten it but this is the first time I went this heavy in years so I didn't want to push it too hard. Happy with this.

Front squats:
warmup
255x2x3

After this my body was starting to wear down from the deadlifts so I called it here.

I weighed in the low 150s today; to do 485x1 with good form is encouraging as I haven't been training deadlifts much at all recently. Next time I'll probably go up to 500+.

[Heisman2]

Finally back at it for real.

Yesterday:

Incline dumbbell bench press:
warmup
75x8
75x6
70x6
65x6
60x7

Hammer grip machine shoulder press:
warmup
150x2
120x5
100x7
100x5
80x7

Weighted dips:
warmup
BW+90x1 paused
BW+70x3 paused
BW+45x5 paused
BW+25x8
BWx10

Triceps overhead extensions/pushdowns with various amounts of weights

Today:
One armed pulldowns:
warmup
120x11
120x5
100x7
100x7
100x7

Seated pulley rows:
warmup
200x5
180x8
160x11

Low pulley curls and dumbbell curls with various weights

I have two more days in PICU tomorrow and Tuesday. I will lift again either Tuesday or Wednesday. Feels great to get at this again.

[Heisman2]

My last two days in PICU were not fun. Took care of 3 patients who are or are in the dying process (all likely brain death, two of which never should have happened and a third which was seemingly terrible luck) and ended up staying 3 hours late yesterday. But that's all in the past and it's done!

Front squats:
warmup
255x2 (had some right knee pain)
135x10
145x10
155x10

Did the last 3 sets with brief pauses. Not sure why my knee was bothering me but I think it has to be form related as I don't have pain with the lighter weight. Gonna try to squat every other day with lighter weight and work on volume a lot.

[Heisman2]

Nice session today.

Incline dumbbell bench press:
warmup
75x9/6/5
60/8/6

Hammer grip machine shoulder press:
warmup
140x2.5
120x3
100x5
90x7
80x7

Weighted dips:
warmup
BW+90x2 paused
BW+70x3 paused
BW+45x5 paused
BW+45x5
BW+25x8

Face pulls:
warmup
60x10
60x12
70x6

Then I did various tricep pushdowns/overhead extensions.

Felt good all around.

[Heisman2]

One armed pulldowns:
warmup
130x9
130x4
120x5
110x6
100x7

Seated low pulley rows:
warmup
200x7
180x8
160x11
150x12
150x11

Weighted pullups:
warmup
BW+90x1
BW+70x2
BW+45x5
BW+25x6

Low pulley curls:
warmup
35x3
30x4
25x5
20x2x7

Hammer curls:
1 drop set

This all felt good. Almost caught up on sleep.

[Payton1221]

One armed pulldowns:
warmup
130x9
130x4
120x5
110x6
100x7

Is a one-arm pull-up still on your radar?

On an unrelated note, I met my wife at the gym tonight, and I saw a young lady (~25) knock out a legitimate 5 bodyweight pull-ups. I was VERY impressed.

[Heisman2]

Is a one-arm pull-up still on your radar?

yep

On an unrelated note, I met my wife at the gym tonight, and I saw a young lady (~25) knock out a legitimate 5 bodyweight pull-ups. I was VERY impressed.

Was it Brie Larson? https://www.glamour.com/story/brie-l...an-do-pull-ups

Legs today:

Paused front squats (1 second pauses):
warmup
185x2x10

Legs were dead after that second set. I'll go for 3 sets next time.

Step ups:
BWx25
BW+10x25
BW+20x25

This burned a lot!

Assisted glute ham raises:
2x15

Happy with this.