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Thread: Heisman's log

  1. #961
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    Today's workout:

    Standing shoulder press: 135x3, 135x1, 115x4
    EZ bar curls: 80x6, 80x5, 80x4
    Overhead EZ bar tricep extensions: 40x4, 40x4/30x4
    Tricep pushdowns: 2 dropsets
    Lateral raises: 2 sets
    Rear felt cable flies: 2 sets
    Facepulls: 2 sets
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  2. #962
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    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.
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  3. #963
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    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.
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  4. #964
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    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.
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  5. #965
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    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.
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  6. #966
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    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.
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  7. #967
    Registered User Heisman2's Avatar
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    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.
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  8. #968
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    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.
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  9. #969
    Registered User Heisman2's Avatar
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    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.
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  10. #970
    Registered User Heisman2's Avatar
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    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.
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  11. #971
    Registered User Heisman2's Avatar
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    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.
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  12. #972
    Registered User Heisman2's Avatar
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    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.
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  13. #973
    Registered User Heisman2's Avatar
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    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.
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  14. #974
    Registered User Heisman2's Avatar
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    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.
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  15. #975
    Registered User Heisman2's Avatar
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    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.
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  16. #976
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    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.
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  17. #977
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    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
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    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.
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  19. #979
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    Originally Posted by Heisman2 View Post
    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.
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    Originally Posted by AdamWW View Post
    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.
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    Originally Posted by Heisman2 View Post
    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...
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    Originally Posted by AdamWW View Post
    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.
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    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.
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    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.
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    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.
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    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.
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    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.
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    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.
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    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.
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    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.
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