Heisman's log

[alexisjohnson18]

Best of luck to you my friend

[Heisman2]

Paused high bar back squats:
305x3

That's it. This was hard. Warmups felt heavy. Definitely taking the day off tomorrow.

Deadlifts:
went up to 425 x 1. This was heavy.

Leg press:
295x7
250x13
250x13

Hack squats:
225x5

Really felt the above in my hamstrings. A bit of left knee pain but should be ok.

Contemplating starting an alternating heavy/light scheme with my workouts. Stay tuned...

[Payton1221]

Contemplating starting an alternating heavy/light scheme with my workouts. Stay tuned...

I know that some will refer to switching from an all-out effort on flat bench (for example) to the next workout including an all-out effort on OHP as a form of heavy/light (due to the relative difference in weights), but I know that's not what you're referring to. I'm interested to see what you do and what you conclude from it

[Heisman2]

I know that some will refer to switching from an all-out effort on flat bench (for example) to the next workout including an all-out effort on OHP as a form of heavy/light (due to the relative difference in weights), but I know that's not what you're referring to. I'm interested to see what you do and what you conclude from it

Still thinking about things. We'll see how the next couple workouts go. My right glute is fairly sore. I think I should probably do higher reps on squats (maybe one heavy set and then backoff sets). I'll throw something together in the next week most likely.

Weighted pullups:
BW+100x8x3

These felt good and the last couple of sets were hard.

Leaning back lat pulldowns:
150x10
150x6
120x10

One-armed machine underarm rows:
100x4/80x5/60x6

Straight-armed lat pulldowns:
70x5/60x4/50x6
50x20

Dumbbell curls:
50x4/35x4
one more dropset

Happy with this. Pressing tomorrow.

[Heisman2]

Was a hot mess at my gym this morning as I accidentally left my dip belt there yesterday and it was thankfully still present but someone took the carabiners and the chain off. Then I had to find carabiners that seemed reasonable. Not really that big of a deal but kind of irritated me. Also my chest was sore from the workout yesterday.

Weighted dips:
BW+100x8x3

Despite being discombobulated I manged to get this done. Felt good.

Incline dumbbell bench press followed by hammer grip machine shoulder press:
60x10 -> 100x4/70x3
60x6 -> 100x3/70x3/50x4

Machine lateral raises:
two drop sets

Flies:
one drop set

Tricep pushdowns/overhead extensions:
two drop sets

Felt good after this.

[Heisman2]

Paused high bar back squats:
275x8 (did this once not paused but never paused before so this is a nice PR and this felt great)
225x11 (was strong enough for a couple more but was breathing too heavily, lol)
225x7

Assisted glute ham raises:
10

Abductors:
160x20

Adductors:
160x20

Did not do leg extensions as my quads were dead.

Hard to complain about a PR! Next time will probably rep out 285.

[Heisman2]

Weighted pullups:
BW+105x6x3

One-armed pulldowns:
130x4
130x3/100x3/70x5

Leaning back lat pulldowns:
160x10
120x8 with 1 second holds
100x8 with 1 second holds

One-armed underarm machine rows:
100x2/80x3/60x5

Straight-armed lat pulldowns:
80x4/60x7/40x7

Dumbbell curls:
50x7/40x3
35x6/30x4/25x4

For whatever it's worth, 50x7 I think is a PR for me on dumbbell curls.

I've been eating a lot of food recently as free food has been available and will eat a lot more tonight; then back on track tomorrow. Will weigh myself Tuesday to get a better idea of where I'm at.

[Payton1221]

Weighted pullups:
BW+105x6x3

three 35's? Got to say, this is avi worthy

[Heisman2]

three 35's? Got to say, this is avi worthy

Haha, for a single picture if I ever get to 4 plates that will be awesome.

Weighted dips:
BW+105x2x3
BW+100x3
BW+100x2
BW+90x3
BW+70x3x5

I'm up several pounds in bodyweight which affected this some but I also just need to get stronger (and will as I continue this set/rep scheme).

Incline dumbbell bench press superset with hammer grip machine shoulder press:
70x8 -> 120x2/100x2/80x3/60x3
70x5 -> 100x4/80x4

Flies:
60x7/50x5
60x7

Lateral raises:
30x4/20x4
25x6/15x5

Tricep pushdowns/extensions:
60x4/30x6
50x7

Facepulls:
60x12
60x12
50x15

[Heisman2]

Short workout today:

Paused high bar back squats:
285x7
245x8
245x7
245x7

That's it. Very happy with this. Didn't have time to do accessory work.

[Heisman2]

Nice workout today:

One-armed pulldowns:
warmup
170x2 (PR)
150x3.5
130x6
110x9
110x8

Seated pulley rows:
200x3/180x3/120x10
180x4/160x4/120x10

Straight-armed lat pulldowns:
60x20

Dumbbell curls:
50x3/40x3
35x6/25x6

That's it. Very happy with that first set. May get 180x1 next time I go for it... that would be sick.

[Heisman2]

Quick workout today as I was very short on time:

Weighted dips:
BW+105x8x3

This went well! Last time I only got two sets of 3 so big improvement here. Will go for BW+110 next time.

[Heisman2]

Today I did:

Paused high bar backsquats:
295x6 (PR
245x10 (PR)
245x8

Body was done with squats after this. Extremely happy with these sets.

Assisted glute ham raises:
10

One-legged hamstring curls:
50x2x10 with no rest, just alternating legs

Abductors:
200x16/160x5/120x7

Adductors:
200x14/160x5/120x7

One-legged leg extensions:
160x5/140x4/120x4

Can't complain about those squats! Making legit progress.

Date tonight, then working the next 4 nights, we'll see how the training goes. Will try to get in abs/cardio tomorrow.

[Heisman2]

Only slept 90 minutes but still made it to the gym.

One-armed pulldowns:
180x0.75 (this was the closest I have come with this and part of the problem is that my body was slipping out from the rollers that my thighs go under; may need to stop going up in weight and start increasing reps with 150 and 160)
150x4.5
140x4
130x5
120x7
110x7

These felt great.

Seated pulley rows:
200x3/180x3/160x3/140x5

One-armed underarm rows:
100x3/90x3/80x3/70x3/60x3

Leaning back lat pulldown rows:
120x10/80x10
100x10/60x10

Straight-armed pulldowns:
90x2 (bad form as I don't weigh enough to counterbalance the weight)/a few drop sets with lighter weights

Facepulls:
50x12
40x12

Dumbbell curls:
60x0/55x1/50x1/45x2/40x3
35x7 (hammer curls)/25x6 (cross body curls with internal and external rotation)/20x10

Very happy with this workout. Will try to go for 150 for AMRAP next time.

If I manage to get some sleep tonight and feel ok I'll do a pressing workout tomorrow.

[Payton1221]

Date tonight

Only slept 90 minutes

Hmmmm

Those one arm pull-downs look beastly!

[Heisman2]

Those one arm pull-downs look beastly!

Thanks!

Hmmmm

LOL, not related.

Friday night: first date with this girl (went very well)
Saturday morning: workout
Saturday afternoon: second date with the girl (went very well)
Saturday night: worked and did not sleep much that shift
Sunday morning: only slept 90 minutes, then went to the gym
Sunday afternoon: third date with the girl (went very well)
Sunday night: worked and slept a bunch of hours but was awoken many times (on average every 45 minutes or so) so not very restful

Then just did this:

Weighted dips:
BW+110x4x3
BW+90x4
BW+70x8
BW+45x8
BW+25x8

After this I was very fatigued/sleepy so stopped. This was great... definitely not at my best from a peaking for a workout standpoint and still got BW+110x4x3. Gonna sleep now and work tonight. I may do squats tomorrow but I don't want to push my body hard with squats if I'm feeling too fatigued so we'll see how things go.

[Payton1221]

LOL, not related.

Serious question: do you emphasize or de-emphasize the fact that you're a doctor?

[Heisman2]

Serious question: do you emphasize or de-emphasize the fact that you're a doctor?

I only emphasize the fact that my schedule is very irregular; there will be plenty of Friday/Saturday nights I can't do anything and when I'm at work I may not be able to respond to texts readily. Otherwise I answer questions if asked but I don't generally bring up things that happen at work.

[Payton1221]

I only emphasize the fact that my schedule is very irregular; there will be plenty of Friday/Saturday nights I can't do anything and when I'm at work I may not be able to respond to texts readily. Otherwise I answer questions if asked but I don't generally bring up things that happen at work.

I didn't know if you might be concerned that some women might be attracted to you for your earning potential In fact, I remember one episode of 60 minutes or 20/20 or one of those shows where some charlatan posed as a heart surgeon. The man was average looking AT BEST but he was "attracting" some very beautiful women AFTER he told them what he supposedly did at work.

From a scheduling standpoint, other than some specialties that might lend itself more to a Mon - Fri, 8 - 5 type job (dermatologists?), don't most hospital docs typically work very very long hours but with a greater than average number of weeks for vacation?

[Heisman2]

Ah, got ya. I have not perceived that to be an issue. Maybe it's because I am not going after supermodels, lol. There is no good way for me to fully hide that I am a doctor when I work up to 80 hours weekly. Also, I am not wealthy at all currently and as a resident earn < $60,000 yearly as my base salary so it's not like I am currently living a lifestyle that portrays wealth. Anybody wanting to date me for money would be years away from realizing those benefits; obviously it takes much less time for me to know if I want to be with someone long term or not.

I will do primary care peds and thus will work 9 half days weekly, so when I graduate my schedule will be much easier. Hospitalists do typically have a week or two on and then can be off a week. They may work 36 weeks a year for full time pay. I know some docs clump it all together so they can have multiple months off for travel (especially those into global health). During a typical on week, they may do 12 hour shifts daily. Obviously there is a lot of variability.

[Heisman2]

Got to sleep by 9:00am or so and woke up at ~1:00pm. Went to the gym.

Paused high bar back squats:
300x4
265x8

At this point a big guy in the gym pointed out to me I'm leaning too far forward (ie, squats into a goodmorning). He gave some advice which was not great but I did appreciate him pointing it out as I do a poor job of autoregulating form. I took the weights down with him watching and managed to stay more upright with a couple of small tweaks and developed good visual cues for the right positions. Then I worked up to 225x5 with this and it was solid. I will try to maintain this form; it visually is much better but part of the reason I squat the way I do is because it allows me to squat without pain (from my torn right lateral meniscus). No pain today though with 225x5. I'll go up 10 pounds a session 5x5 and see how things go.

Assisted glute ham raises followed by one-legged leg curls:
15 -> 20x10
15 -> 30x10

One-legged leg extensions:
160x7
160x7

Abductors:
200x5 slow reps
200x5 fast reps, then 200x3 slow reps

Adductors:
200x5 slow reps
200x5 fast reps, then 200x3 slow reps

Happy with the squats and excited for the new form. Physically I feel like crap, lol. Hopefully I can sleep some during my shift tonight.

[Heisman2]

I only slept 30 minutes and both of my knees are bothering me, but it is the psoterior aspect so may be from the GHRs/one-legged curls as I pushed myself quite hard with those. May do cardio later if I feel up to it.

Also decided I need to start doing hamstring flexibility work so will be starting that shortly.

[Heisman2]

Been a whirlwind week with work and dating this girl as we've hit it off really well but getting some semblance of balance back.

Thursday I did:
one-armed pulldowns: 150x6(R)&5(L), then 4 more sets
one set each of lat pulldown bar rows, underarm machine rows, seated pulleys
two sets of curls

Today:
Weighted dips: BW+110x3x3
Incline dumbbell bench press: 80x8/6/5/5
Flies: 70x4/50x4, 60x5/40x5
Hammer grip machine shoulder press: 120x4/100x2/80x2, 100x6/80x2/60x2
Lateral raises:30x5/20x5, 25x5/20x5
Tricep overhead extensions/pushdowns: 40x4/4, 30x12/4

Paused high bar back squats:225x5x5

Want to start lifting every other day roughly, one day pushing and one day pulling, and squatting 5x5 with the new form each day.

[Heisman2]

So, even though yesterday I said I'd lift every other day it has occurred to me to just go while I can while I'm inpatient now and in the ICU next block. So I went today.

Paused high bar back squats: 230x5x5

This was great; I felt this a lot being one day after the last session and these all felt good.

One-armed pulldowns:
160x4
140x5
120x6
100x10

The first set is a 1 rep PR so obviously this was great. I had nothing left for a 5th set after the 4th one.

One-arm underarm machine rows:
120x5/100x3/80x3/60x5

Seated rows:
200x3/180x3/160x4/140x5/120x8

Lat pulldown rows:
180x4/150x5

That's it. Biceps were dead from the above so no direct work. May try to go for 3 reps with 170 next time, we'll see.

[Heisman2]

Great workout this morning:

Weighted dips:
BW+110x8x3

Finally got this. Now I can move up to BW+115 (two 45s and one 25). Lost some of the extra fluff weight from eating out a lot frequently and am 152-153 pounds or so, which I think is just fine.

Incline dumbbell bench press:
80x6 - then did 100x6 on hammer grip machine shoulder press
70x5 - then did 45x3 with seated dumbbell shoulder press

Cable flies:
70x5/40x5

Lateral raises:
30x5/25x3/15x6

Paused high bar back squats:
245x5x5

This all felt great. Squats were with good form. I did the squats intermixed with the other sets (after the dips were done).

Elbows are feeling it a bit though. Will hopefully do a pullup workout tomorrow of some sort. Then will do 5 nights starting tomorrow night.

[Heisman2]

Elbows were feeling it today which limited my strength but still had a good session:

One-armed pulldowns:
150x3x3

Seated rows:
180x6/150x6/120x6
180x4/150x3/120x10

Leaning back lat pulldowns:
180x8/150x6/120x4/90x6
180x5/150x5/120x3/90x10

These actually felt excellent; I felt them right where I was hoping to for a row movement and usually I struggle with mind-muscle connection with rows.

One-armed underarm rows:
70x6/50x7

That's it. May start alternating dips and incline dumbbell bench presses as main movements for workouts as well as pulldowns with the rows to help spare my elbows. Starting 5 nights tonight so we'll see how things go.

[Payton1221]

May start alternating dips and incline dumbbell bench presses as main movements for workouts as well as pulldowns with the rows to help spare my elbows. Starting 5 nights tonight so we'll see how things go.

Do you take any supplements to aid joint health? I take tumeric/curcumin, glucosamine sulfate (not glucosamine HCl), and fish oil. After hearing some of the less optimistic results concerning fish oil, I dropped it considering that I eat about two cans of salmon (14 servings per the can) every week. In about a week or two, my elbows started to bother me some. I reintroduced the fish oil back into the few supps that I take, and in about 4-5 days IIRC, my elbows felt better. Coincidence? Maybe . . . or maybe not

[Heisman2]

Do you take any supplements to aid joint health? I take tumeric/curcumin, glucosamine sulfate (not glucosamine HCl), and fish oil. After hearing some of the less optimistic results concerning fish oil, I dropped it considering that I eat about two cans of salmon (14 servings per the can) every week. In about a week or two, my elbows started to bother me some. I reintroduced the fish oil back into the few supps that I take, and in about 4-5 days IIRC, my elbows felt better. Coincidence? Maybe . . . or maybe not

I do not take any supplements other than whey protein powder. My elbows only bother me when I push myself really hard with dips, low bar back squats, and weighted pullups. I gave up low bar squats for high bar awhile ago and my elbows rarely bother me now but at this point I'm going heavy on dips so I'm feeling it. Not bad at all though; a simple change in programming should prevent this from inhibiting my strength.

Quick workout today after my night shift:

Paused high bar back squats:
255x5x5

Great form on all reps, felt fantastic. Very pleased with this.

[Heisman2]

Did not get much sleep last night but made it to the gym.

Weighted dips:
BW+115x3
BW+115x3
BW+115x2
BW+90x4.5
BW+70x5
BW+45x8
BW+45x7
BW+45x6

Cable flies:
70x4/50x5
60x5/40x5

Hammer grip machine shoulder press:
120x4/80x4
100x5/60x5

Lateral raises:
35x3/30x3/25x3/20x4
20x7/15x6/12x5

One armed tricep overhead extensions/pushdowns:
20x6/15x5
15x13/15x4

That's it, everything felt good.

[Heisman2]

Was really tired last night but magically slept 5 hours total during the shift. Also ate probably ~2000 kcal more than I initially intended to yesterday including pizza but only weighed 156 this morning.

Paused high bar back squats:
265x5x5

That's it. Form was really good. Really happy I am progressing so quickly with the form alteration. I am feeling it more in my quads than I did previously while still getting hamstring involvement.

If I feel up to it I may do abs/cardio later before my night shift starts.