Heisman's log

[Heisman2]

Today's session:

Paused high bar back squats:
270x5x6

Ab machine: 60x15
Cable twists: 20x4/15x5
Hanging leg raises: 1 set
Hanging oblique twists: 1 set

Very happy with this. I had planned on doing a scheme where I do the same weight for squats 3 workouts in a row, going from sets of 5 to 6 to 7, but getting 5x6 makes me think I may as well just go up 5 pounds next workout and do 5x5 again. This also goes along better with the fact that I typically take Monday off so I'll do sets of 6 on Thursday with 3 prior days off and then sets of 5 on Sunday with only 2 prior days off (though with heavier weight if I keep this up). I'll just play this on a week-to-week basis.

[Heisman2]

Today's workout:

Incline dumbbell bench press:
85x4
80x4
75x4
70x7
70x6

Started doing all reps with my feet up (other than the first one).

Bent over rows:
205x6
205x6
205x5
185x7
185x7

Dips:
25
18
13

Hammer grip chins:
13
10
8

I was so exhausted at the end of this. Quite happy with the workout.

[Heisman2]

Nice workout today:

Standing dumbbell shoulder press: 60sx3, 55sx4, 50sx4
EZ bar curls: 90x4, 80x5, 70x6
Bayesian curls: 30x10
EZ bar overhead extensions: 40x6, 40x4
Assisted dip machine tricep pushdowns: 1 dropset
Tricep pushdowns: 1 dropset
Lateral raises: 25x8/20x3, 25x6/15x4, 25x4/15x4
Cable rear delts: 3 sets
Face pulls: 2 sets
Wrist curls: 2 sets with flexion using 30s, 2 sets with extension using 15s, 1 set of radial deviation using 15s, 1 set of ulnar deviation using a cable

Quite pleased with this.

[Heisman2]

Today's workout:

Paused high bar back squats:
275x5x5

Ab machine:
70x2x6

Cable twists:
20x5/15x4 (slow and controlled reps)
20x12 (fast reps)

Very happy with the squats. Will see if I can get 5x6 on Thursday.

[Heisman2]

Today's workout:

Paused weighted dips:
BW+135x0 (it was close)
BW+70x5x5 (these were hard)

supersetted with:

Paused hammer grip chins:
BW+150x0 (it was not that close)
BW+70x5x5 (these were hard)

Incline dumbbell bench press:
60x9
60x9
60x7

Bent over barbell rows:
165x9
165x9
165x7

This all felt good. If I recover well enough I'll do a similar workout on Friday.

[Heisman2]

Today's workout:

Dumbbell shoulder press:
60x3 (standing)
40x8
40x8

Standing barbell shoulder press:
95x4

EZ bar curls:
100x2
80x4
60x8

EZ bar overhead tricep extensions:
50x1 (cheated a bit)
40x3
30x12
30x12

Lateral raises:
2 drop sets with dumbbells
1 drop set leaning with a cable

Standing rear delt cable laterals:
3 dropsets

Wrist curls: two sets with 30s
Wrist extensions: two sets with 15s
Radial deviation: 15x25, then did a set with 20s
Ulnar deviation with cables: 2 sets

Pec deck: 2 sets
Straight armed pulldowns: 2 sets
Overhead shrugs: 45x2x20
Facepulls: 3 sets
Dumbbell holds: 40s x 90sec, 40 x 60

Enjoyed this workout. Gonna keep doing similar exercise but take everything to the 15-20 rep range and see how that goes as I'm doing this after the heavy upper body days and I think this, while fun, may impede my recovery but going lighter should be ok.

[Heisman2]

Today's workout:

Paused high bar back squats:
275x5x6

These were hard, particularly the last set where my form wasn't great on the last rep but I wanted it and got it, lol. The first 4 sets I didn't take any extra breaths at the top, the last set I took 1 extra breath after the 3rd rep, the 4th rep, and 2 after the 5th rep. Overall happy with this.

Ab machine:
70x11
70x8

Standing cable twists:
25x12
30x12

Glute ham raises:
5
5

Things are going well overall.

[Heisman2]

Today's workout:

Incline dumbbell bench press:
70x8
60x8

supersetted with:

Barbell rows:
185x8
165x8

Machine chest press:
180x8
150x8

supersetted with:

Machine rows:
180x8
150x8

Weighted dips:
BW+45x10
BW+25x10

supersetted with:

Weighted pullups:
BW+45x10
BW+25x10

Overall was still somewhat fatigued starting this but it all felt good.

[Heisman2]

Today's workout:

Seated dumbbell shoulder press:
40x15 (slight incline)
40x10 (slight incline)
35x7 (upright)

EZ bar curl:
70x10
50x12
50x10

Overhead EZ bar tricep extension:
40x8
30x15
30x12

Low pulley curl/high pulley curl: 1 set
Tricep pushdowns: 1 set
Lateral raises: 3 sets
Cable rear delts: 3 sets
Wrist curls/extensions/ulnar deviations/radial deviations: 2 sets each
Face pulls: 2 sets
Pec deck: 2 sets
Straight armed pulldowns: 2 sets
Dumbbell holds: 40s x 100 seconds, 40s x 70 seconds

Forearms are quite tired now. Everything felt good.

[Heisman2]

Today's workout:

Paused high bar backsquats:
280x5x5

These felt good. Needed no extra breaths between any reps.

Ab machine:
70x12
70x9

Obliques:
- I did some heavier cable twists and felt some pain in my left outer thigh. This has happened before. Not going to do these anymore for awhile.
- Did some oblique leg raises after this

GHRs:
6
6

Quite happy with the squats. Probably the strongest I have ever been high bar.

[Heisman2]

Today's workout:

Paused weighted dips and paused weighted hammer grip chins supersetted:
BW+75x5x5

These tire me out so much. I'm completely exhausted afterwards. 5 pounds more than 1 week ago but didn't do the heavy single attempt prior so I have no idea if I'm actually stronger. Will go for BW+77.5 next week.

Incline dumbbell bench press and barbell rows supersetted:
70sx9/185x9
70sx7/185x7
70sx6/185x6

These felt good.

Gym is closed tomorrow; may do shoulders/arms with bands I have. We'll see.

[Heisman2]

Did all the following with bands:

Shoulder press: 3 sets
Lateral raise: 3 sets
Front raise: 3 sets
Bent over raise: 3 sets
Curls: 3 sets
Tricep extensions: 3 sets

Not a huge fan of this honestly but if I did it more often I'm sure I'd like it more. I do feel like it was fine as an occasional substitution.

[Heisman2]

Paused high bar back squats:
280x4x6

I rested a bit too long after the last set and unracked the bar for a 5th but it felt heavy so I called it there rather than risk overexerting myself (I already had a bit of an exertion headache at this point as well). I will go for 285x5x5 on Sunday.

GHR: 7
Ab machine: 80x6
Hanging oblique leg raises: 6

Stopped there as my left hip flexor was acting up slightly.

[Heisman2]

Incline dumbbell bench press:
75x8
70x8

Barbell rows:
195x8
185x8

Machine chest press:
190x6
160x6

Machine rows:
190x6
160x6

Weighted dips:
BW+45x11
BW+25x11

Weighted pullups:
BW+45x11
BW+25x11

Happy with all of this. Did 15 minutes on the elliptical after.

[Heisman2]

Today's session:

Seated dumbbell shoulder press: 50x10, 50x5, 40x10, 40x8
EZ bar curls: 80x8, 80x4, then 1 Bayesian curl dropset, then 1 high pulley curl dropset
Overhead EZ bar tricep extensions: 40x10, 40x8, then 1 dropset of lying dumbbell tricep extensions, then 1 dropset of tricep pushdowns
Lateral raises: 3 dropsets, then 1 set of leaning cable laterals
Revere flye cable rear delts: 3 dropsets, then 1 set of bent over cable rear delt
Pec deck: 2 sets
Straight armed pulldowns: 2 sets
Wrist flexion/extension & ulnar/radial deviation: 2 sets
Overhead shrugs: 2 sets
Face pulls: 2 sets
External rotations: 2 sets
Dumbbell holds: 40s x 120seconds, 60s x 60seconds

Happy with all of this.

[Heisman2]

Paused high bar backsquats:
285x3x5
285x3
285x1

My hips shot up a bit too fast on the last rep of the 3rd set so the following two I just focused on bracing really hard, staying tight, and not letting that happen, and I was successful. It's hard to do this well with several reps as I'm pausing everything and breathing is a real challenge but I will push hard to do this with my next session and will see how it goes.

GHR: 9, 6
Ab machine: 80x9, 80x4
Hanging oblique raises: 2x12

[Heisman2]

Paused weighted dips supersetted with paused weighted hammer grip chins:
BW+80x5x5

These felt good. Felt strong warming up so did 80 instead of 77.5. Also rested a bit more than usual between sets. Happy with the progress.

Incline dumbbell bench press supersetted with barbell row:
80x5, 205x6
75x5, 195x6
70x5, 185x6

Happy with this as well.

[AdamWW]

Paused weighted dips supersetted with paused weighted hammer grip chins:
BW+80x5x5

These felt good. Felt strong warming up so did 80 instead of 77.5. Also rested a bit more than usual between sets. Happy with the progress.

Incline dumbbell bench press supersetted with barbell row:
80x5, 205x6
75x5, 195x6
70x5, 185x6

Happy with this as well.

Any reason for the pause on dips?

I can't go too deep or my sternum ends up feeling like it's ripping open after each set, so I could never do that.

[Heisman2]

Any reason for the pause on dips?

I can't go too deep or my sternum ends up feeling like it's ripping open after each set, so I could never do that.

I go really, really deep but have never had issues; I attribute that in part to pausing a lot (moreso likely due to dumb luck though). In general I feel I can more safely lift with paused reps. I'm also quite explosive in general so by pausing I really change the movement and feel like I'm working the muscles a lot more.

[AdamWW]

I go really, really deep but have never had issues; I attribute that in part to pausing a lot (moreso likely due to dumb luck though). In general I feel I can more safely lift with paused reps. I'm also quite explosive in general so by pausing I really change the movement and feel like I'm working the muscles a lot more.

Jealous.

I think my rib cage structure just does not allow for much dip depth without pain.

During the rep, it's totally fine, but once I stop and rest, there is an immediate shooting/sharp pain in the center of my sternum. Too bad because I really enjoy dips...

[Heisman2]

Jealous.

I think my rib cage structure just does not allow for much dip depth without pain.

During the rep, it's totally fine, but once I stop and rest, there is an immediate shooting/sharp pain in the center of my sternum. Too bad because I really enjoy dips...

That's interesting. I'm really not sure why you would feel fine during the rep and a lot of pain after. Perhaps try doing them paused if you haven't with a really slow descent.

Today's workout:

Following 5 exercises supersetted:
Seated dumbbell shoulder press: 55x6, 50x6, 45x5, 40x10, 35x12
EZ bar curls: 90x4, 80x5. Then seated incline dumbbell curls: 40x3/35x2, 35x5. Then high pulley curls: 50x2/40x5/30x4
Standing EZ bar tricep extensions: 50x2/40x2, 40x6. Then lying dumbbell tricep extensions: 35x5, 30x8. Then tricep pushdowns: 50x5/40x4
Standing lateral raise: 20x5/15x3, 15x10. Then seated lateral raise: 15x10+5 pulses at the top. Then leaning cable lateral raises: 15x2 (behind the back)/10x4 (in front), 15x3/10x4 (both in front)
Cable rear delt flyes: 10x6/7.5x3, 10x5/7.5x3, 10x5/7.5x3. Then bent over cable laterals: 10x5, 10x4/7.5x3

Following 8 exercises supersetted:
Pec dec: 90x6, 80x8
Straight armed pulldowns: 40x15, 50x6
Overhead shrugs: 55x20 (barbell), 20s x20 (dumbbells)
Facepulls: 30x8, 30x10
Dumbbell wrist curls over a bench: 40x15, 40x15:13 (R:L)
Dumbbell wrist extensions over a bench: 20x5, 15x10:12 (R:L)
Dumbbell radial deviations over a bench: 40x5, 35x8
Cable ulnar deviation: 10x10, 10x10

Following 2 exercises supersetted:
Dumbbell external rotations: 10x10, 10x6
Cable Y raises: 20x4/15x2, 10x6 (should start with 10 next time)

Dumbbell holds:
100s x 40 seconds
70s x 40 seconds

That's it, quite happy with this.

[Heisman2]

Today's workout:

Paused high bar back squats:
285x1 - felt a bit heavy or didn't have the energy to grind out a bunch of reps so decided to just work up to a heavy single after this
295x1
305x1
315x1
325x1
335x1
345x1

Last rep form broke down a bit, the rest I remained upright to a degree I'm happy with while bracing well. I'll consider 345 my max though I could definitely have gone a bit heavier if I was willing to sacrifice form.

Paused leg press:
340x3x5

Bulgarian split squats:
50s x 12

Glute drive:
105x10 (paused at the top)

So my gym got this and it actually works well: https://corehandf.com/product/nautil...d-glute-drive/

GHRs: 2x6
One-legged leg extensions: 60x2x7
Abductors (paused): 120x2x6
Adductors (paused): 120x2x6
Ab machine: 70x13, 80x7
Hanging oblique raises: 2x15

Very pleased with this workout. Biggest lifting goal this year is to squat 405; if I stay healthy I think I have a good shot.

[Heisman2]

Incline dumbbell bench press:
85x4
70x8

Barbell rows:
225x3
185x8

Machine chest press:
200x5.5
170x5

Machine rows (paused):
200x5.5
170x5

Weighted dips:
BW+70x7
BW+45x7

Weighted pullups:
BW+70x7
BW+45x7

I need to use lighter weight on this workout, wasn't happy with how everything felt and too fatigued from prior sessions to go heavy here.

[Heisman2]

Quick session today as I was short on time:

Seated dumbbell shoulder presses: 3 drop sets
EZ bar curls: 2 drop sets
Lying dumbbell tricep extensions: 2 drop sets
Lateral raises: 2 drop sets
Cable rear flyes: 2 rest pause sets
High pulley curls: 2 drop sets
Tricep pushdowns: 2 drop sets
Leaning cable lateral raises: 1 drop set
Bent over cable lateral raise: 1 set

That's it. Wasn't feeling it wonderfully likely due to doing yesterday's session in the evening instead of the morning. Legs are still sore now but will try to squat tomorrow.

[Heisman2]

Great workout today:

Paused high bar back squats:
275x10 - 2 rep PR, very much drained me, my quads were on fire after this

Paused leg press:
340x7

Bulgarian split squats:
55x12

Glute drive machine:
115x12

Leg adduction:
120x2x7

Leg abduction:
120x2x7

One-legged leg extensions:
60x2x8

GHRs:
2x8

Ab machine:
80x2x11

Cable twists: 2 sets, still gave me problems, will try russian twists next time

Whole workout was good but I'm extremely happy with the new 10 rep paused PR on the high bar squats.

[Heisman2]

Went to sleep late last night as I was working on something. First time I didn't get adequate sleep in awhile. Today's workout:

Paused weighted dips supersetted with paused weighted pullups:
BW+85x5x5

That's it. I was too fatigued after this and had a bit of a headache to do anything else productively. This is 5 pounds more than last week which I'm ecstatic about. When I stop progressing linearly like this I will peak again and see if my maxes have gone up; I expect them to up a decent amount honestly. Also curious to see if my workout this Friday goes better after not doing the additional accessory work today as I've been feeling fatigued going into the Friday sessions recently.

[Heisman2]

Today's workout:

Dumbbell shoulder press: 50x10+2, 40x8+2
EZ bar curls: 80x8+2
High pulley curls: 1 dropset
Lying dumbbell tricep extensions: 35x8+2
Tricep pushdowns: 1 dropset
Cable lateral raises: 1 dropset
Dumbbell lateral raises: 1 dropset
Rear delt cable flyes: 1 dropset
Bent over cable rear delts: 1 dropset
Wrist curls: 40x18, 35x20
Wrist extensions: 20x8, 15x10
Radial deviations: 35x10, 30x10
Ulnar deviations: 15x15, 10x20
Facepulls: 1 dropset
Dumbbell holds: 95s x 45 seconds, 95s x 25 seconds

Quick workout today, happy with it. Chest and lats are sore today from yesterday.

[Heisman2]

Today's workout:

Paused high bar backsquats:
295x7
295x3x1

Hips came up a bit too fast at the end of the first set but I'm still counting this as a two rep PR in recent times. The singles afterwards were all to focus on good form and they went well.

Paused leg press:
360x5

Bulgarian split squats:
60sx12

Hip thrust machine (paused at the top):
125x10

GHRs: 9, 6
One-legged leg extensions: 60x9, 7
Abductors: 60x9, 8
Adductors: 60x9, 8
Ab machine: 90x7, 5
Russian twists: 20x4, 4

Happy with the workout overall, and did it with poor sleep last night.

[Heisman2]

Today's workout:

Incline dumbbell bench press:
80x4 (feet up)
70x9 (feet down)

Pendley row/Barbell row:
185x5/3
165x6/3

Machine chest press:
200x4
170x5

Machine rows:
200x4
170x5

Weighted dips:
BW+70x8
BW+45x8

Weighted pullups:
BW+70x8
BW+45x8

Still felt flat despite doing lower volume this week. I don't think there is any way I will be attacking this session hard while going as hard as I do on Tuesday. That's fine; as long as I make progress on my lifts Tuesday that's my primary upper body focus at this time.

[Heisman2]

Standing shoulder press: 135x2/115x3/95x4, 135x1/115x2/95x3
Dumbbell curls: 55x1/45x2/35x4
Lying dumbbell tricep extensions: 40x3/35x3/30x3
High pulley curls: one dropset
Tricep pushdowns: one dropset
Dumbbell lateral raises: two dropsets
Rear cable delts: one dropset
Bent over cable laterals: one rest pause set

Reverse curls: 65x2/55x3/45x4 (first time doing these... they felt great, really wish I'd done them in the past)
Dumbbell wrist curls: 40x20, 40x12
Dumbbell wrist extensions: 20x9, 15x10
Radial deviations: 35x13, 30x12
Ulnar deviations: 20x7, 15x15
Facepulls: two dropsets
External rotations: 10x12, 10x10
Dumbbell holds: 100s x 50sec, 100s x 30sec

Good workout all around.