Heisman's log

[Heisman2]

Dumbbell shoulder presses: 55x8/3/40x4
Leg extensions: 140x10/5/3
Dumbbell curls: 45x6/2/1
Adductors: 120x10/5/4
Lateral raises: 30x4/25x3/20x3
Abductors: 120x10/5/4
Lying dumbbell tricep extensions: 30x7/3/2
GHRs: 5/2/1
Rear delt cable flyes: 10x7/7.5x4
Wrist curls: 55x6
Radial deviations: 40x6
Reverse wrist curls: 40x6 (barbell)
Ulnar deviations: 20x6

That's it. Happy with it.

Resting the next 3 days. I have now squatted 3 days a week without pauses for 2 weeks in a row and I have no knee pain. With the extra couple days of rest we'll see how I do on Thursday with squats, and based on that I'll come up with my next training program.

[Heisman2]

Squats: 325x1, 275x2x5 - warming up my knees hurt but then I put my feet closer together and these felt great. Gonna keep the narrower stance. May sacrifice strength a bit in the short term but will be worth it if I can train without any pain.
Bulgarian split squats: 60x8
Dips: BW+90x3/1/1, BW+70x4/1/1
Hammer chins: BW+90x3/1/1, BW+70x4/1/1
Seated dumbbell shoulder press: 35x15, 35x12
EZ bar curls: 70x2x6
Spider curls: 25x10
Lying dumbbell tricep extensions: 35x4, 35x4
Assisted dip pushdowns: 50x6
Lateral raises: 15x10, 15x6
Prone rear delt laterals: 10x10, 10x6

Happy with this.

[Heisman2]

Today's workout:

Squats: 295x3x3, 245x6 (back was getting pumped while warming up)
Paused leg press: 240x12, 240x8
Machine chest press: 220x3, 200x3, 180x6, 160x8
Machine rows: 220x3, 200x3, 180x6, 160x8
Incline dumbbell bench press: 60x7
Dumbbell rows: 70x7

That's it. Hoping the back pump issue goes away if I keep squatting 3x/week. Squats felt really good otherwise.

[Heisman2]

Good workout today:

Seated dumbbell shoulder press: 50x9/3/1, 50x7/2/1
Adductors: 120x9/4/3, 120x9/4/3
EZ bar curls: 70x9/3/1, Spider curls: 30x9/3/3
Abductors: 120x9/4/3, 120x9/4/3
Lying dumbbell tricep extensions: 30x9/3/1, Assisted dip pushdowns: 50x8/3/1
Leg extensions: 140x9/4/3, 140x9/4/3
Prone rear delt raises: 15x9/3/1, Rear delt cable flyes: 10x7/2/1
GHRs: 9/3/1, Leg curls: 55x9/4/3
Dumbbell wrist curls: 55x8
Dumbbell radial deviations: 40x6
Barbell wrist extensions: 40x8
Ulnar deviations: 10x12
Facepulls: 30x7
Dumbbell holds: 40sx75sec

Quite happy with this all around.

[Heisman2]

Good workout:

Squats: 315x3 (finally), 265x2x6
Paused leg press: 300x8
Bulgarian split squats: 70x6
Paused machine hip thrusts: 285x6
Dips: 90x5, 70x5, 45x6, 45x5, 25x6
Hammer grip chins: 90x5, 70x5, 45x6, 45x5, 25x6
Seated dumbbell press: 50sx9/2
EZ bar curls: 70x6/2
Lying dumbbell tricep extensions: 30sx6/2
Leaning cable lateral raises: 15x3/10x4/7.5x3/5x4
Rear delt cable flyes: 10x7/7.5x4/5x3/2.5x4
Paused facepulls: 30x10
Dumbbell holds: 75sx2x45sec

[Heisman2]

Another good workout:

Squats: 225x3x10
Deadlifts: 405x1
Machine chest press: 200x6, 180x6, 160x6, 140x7, 120x8
Machine rows: 200x6, 180x6, 160x6, 140x7, 120x8
Leg extensions: 150x10/4/3
Adductors: 120x11/4/3
Abductors: 120x11/4/3
Leg curls: 85x12/4/3
Seated dumbbell shoulder press: 50sx11/2
EZ bar curls: 70x8/2
Lying dumbbell tricep extensions: 30sx11/3
Leaning cable lateral raises: 15x6/10x3/7.5x3/5x4
Rear delt cable flyes: 10x9/7.5x5/5x5/2.5x7
Facepulls: 30x12
Dumbbell wrist curls: 55x10/8 (R/L)
Dumbbell radial deviations: 40x8
Barbell wrist extensions: 40x8
Cable ulnar deviations: 15x13
Dumbbell holds: 75sx60sec

[Heisman2]

Squats: 285x5, 275x5, 265x5
Paused leg press: 300x9
Bulgarian split squats: 70sx7
Paused machine hip thrusts: 285x6 (was supposed to do 7 but forgot and only did 6... I'll do 8 next time to make up for it)
Incline dumbbell bench press: 75x6, 75x5, 70x6, 70x6, 70x5
Paused barbell rows: 175x6, 175x5, 165x6, 165x6, 165x5
Facepulls: 40x9, 40x8, 40x7

That's it, felt good. Covering a shift tomorrow so will get a late workout in.

[Heisman2]

Good workout this evening (normally workout in the morning but covered a shift today that threw off my schedule):

Did these in a circuit:
Seated dumbbell shoulder press: 55x10/1, 55x5
EZ bar curls: 70x10/2, Spider curls: 30sx10
Adductors: 130x11/4/3, 130x9/4
Abductors: 130x11/6/4, 130x8/3
Leg extensions: 160x10/4/3, 160x6/3
Lying dumbbell tricep extensions: 35sx8/2, Assisted dip pushdowns: 55x6
Leaning cable lateral raises: 15x7/10x5/7.5x5/5x4, Lateral raises: 25x5/20x3/15x4
Cable rear delts: 10x5/7.5x5/5x6/2.5x8, Prone rear delt partials: 20x8/15x5/10x8
Leg curls: 100x10/4, GHRs: 4

Then did these in a circuit:
Dumbbell wrist curls: 60x6/5 (R/L), 55x7/5 (R/L)
Dumbbell radial deviations: 40x10, 35x12
Barbell wrist extensions: 40x9, 40x7
Ulnar deviations: 15x16, 20x7
Facepulls: 40x7, 40x7

Pleased with this.

[Heisman2]

My gym is now closed. I could go to others but I feel like that would be hypocritical of me at this point. So I will be doing home band-based workouts for the foreseeable future. We will see what I can come up with for myself to do. May actually be fun to play around with this.

[Heisman2]

Did a workout of different pushups, banded one-armed shoulder presses, curls, rows, kneeing bent over pulldowns, bulgarian split squats, romanian deadlifts. Happy with the upper body work, not really happy with the lower body. Will have to adjust moving forward but good first session for a test run.

[clwhoops44]

You don't bench press bro?

[Heisman2]

You don't bench press bro?

I do incline dumbbell bench presses. I prefer not to use a spotter for anything so I stay away from barbell benching. With the dumbbells, machine chest press, and dips I feel like that's plenty.

[Heisman2]

Found some 50 pound dumbbells to play with.

Bulgarian split squats: 3x7 with my front foot far in front, then 3x8 with my front foot foot closer (all holding 50 pound dumbbells);
Incline dumbbell bench press: 50x11/8/9/12/9 (did the last 2 sets with reps as fast as possible)
Banded rows/pullups: Green Intey band x5x6 for each.

[Heisman2]

Yesterday I did 50s x 3x10 of bulgarian split squats with my front leg far in front of me. Then I did 50s x 3x5 of seated shoulder press with paused reps.

Today I did 3 sets of pushups/band rows and 1 set of band leg extensions/curls. Using a band makes things so much harder from a stabilization standpoint and is tiring me out a lot. I expect I will adjust more but this has been a fun change. Still playing around with things and how I want to keep approaching this, but I'm thinking daily workouts may be in order.

[Heisman2]

Last night I did a band workout for shoulders/arms; it was actually quite enjoyable. Today I did 3 sets of bulgarian split squats holding 50 pound dumbbells with 15/12/12 reps... this wiped me out. Good stuff. I'm donating blood tomorrow morning; will do chest/back in the evening if I feel up to it.

[Heisman2]

Today I did incline dumbbell bench press: 50x18, 14, 14. Also did one-armed dumbbell rows slowly with a pause: 50x10, 10, 7. Then did a bunch of band work for chest/back that was fun.

[Heisman2]

In the last 3 days I did a shoulder/arms workout, a legs works, and chest/back workout, all with bands. Going well. Don't expect to make progress but I do think I'm maintaining my muscle/strength with this.

Still healthy too as far as I know; there is one staff member in my clinic who has tested positive for COVID-19. We'll see what happens with me.

[Heisman2]

Still playing around with bands, just not really worth posting as I'm not doing anything very rigorous. My goal here is to simply maintain and I believe I am doing that.

I did do a brief workout today with dumbbells:

Bulgarian split squats: 50s x 18
Incline dumbbell bench press: 50s x 18
Paused bench supported dumbbell rows: 50 x 12

That's it. Going this high on reps had my heart rate pretty high for the bulgarians and and I really felt all 3 exercises working where I wanted them to. I think I'll stick to 1 set each and just keep trying to push the rep count up.

[Heisman2]

Event though I only did the 1 set of bulgarians and nothing else for legs my glutes/hams were still sore the next day. Pretty interesting. Yesterday I did a band workout for shoulders/arms; two sets for shoulder press, lateral raise, rear delts, tricep extension, curls. Felt good; definitely making progress with this.

[Heisman2]

Today I did:

Bulgarian split squats 50sx20
Incline dumbbell bench press: 50sx20

That's it. It's insane how much this wore me out. My heart is still mildly elevated >1hr after doing this. I was breathing hard for several minutes. I felt really fatigued going into the presses, and then I was too fatigued to do any back work afterwards. I've never really pushed high rep sets before and it's a completely different animal.

[Heisman2]

On 4/8 I did back work with bands, yesterday I did a shoulder/arms workout with bands, and today I did a chest/back/leg workout with bands. This included romanian deadlifts looping my bands around a broomstick and that worked well. Other exercises today included lying leg curls with bands, sissy squats, glute kickbacks with bands, pushup variation and then also bench press wrapping the bands around my back and then also around the broomstick, and then both a rowing and simulated pullup movement with bands. Good stuff all around.

[Heisman2]

I haven't posted since 4/10 but I have been doing regular home workouts. Just too difficult to post exactly what I am doing and make it logical as I am looping bands in different ways to vary the resistance for different movements. Bottom line is I am happy with the workouts that I am doing. I am looking forward to getting back to actual weights but am debating whether or not I will be going to back to my gym when it opens. I'm looking into buying a house now and building a home gym but that would still be 2+ months away for that to all be finalized. We'll see what I decide to do.

[Heisman2]

Updates on me for anyone reading:

- I'm still training. All bodyweight/bands. Doing decline pushups/pullups on one day, shoulder press/tricep extensions/curls/lateral raises/pull aparts another day, and leg extensions/leg curls/glute kick backs a 3rd day. Essentially 1 rest pause set of each. Workouts are quick and the total rep count is going up as time goes on so I'm confident I'm not losing any muscle. I may not be gaining due to overall low volume but I like the way things are going.

- I got engaged a few months ago and we are in the process of buying a house. After that I'll build a home garage gym. Sticking to the basics. I just need a power rack, barbell, plates, adjustable dumbbells, a bench, a dip stand, and I should be good. I'll probably want a pulley system at some point but truthfully I'm doing ok with the bands and don't think that will be necessary.

- In my clinic we are finally starting to see kids with COVID-19; it's only a matter of time until I get it (if I haven't already). We'll see what happens.

- I'm getting closer to finally launching a website after talking about this for a long time. I will probably wait at least 1-2 months until I'm settled into the new home but then that's going to be my top priority.

[Heisman2]

Updates on me, 1 month from the last post.

I am still doing the same basic lifting strategy. Today I did a set of incline pushups for 30 reps (1 rep PR) and pullups for 23 reps (1 rep PR), so I am still progressing. I was putting on a bit of weight but started to diet a bit ~1 week ago and I'm pretty much back to baseline.

Creating a website is fun. Right now I'm almost done catching up on all of the literature I wanted to review... I have about ~25 more papers to read and ~60 more papers to annotate and then I'm caught up, which is something I've been working on for a long, long time. Once I have a beginner's course on nutrition made I will launch the site publicly.

Otherwise, still healthy. Bought a house, now I just need stuff to restock so I can build a home gym.

[Heisman2]

I'm going to start updating this more regularly again.

A couple of weeks ago I got Powerblock dumbbells, but the same day they arrived I managed to hurt my right shoulder in an unrelated fashion (by stretching my arm to grab my phone... silly, I know). So then I had to rehab that and it took like 10 days. Last Thursday I used the dumbbells for the first time and things went ok. Then I took time off until today.

Paused hammer grip chins: 14 (pausing at the bottom and the top)
Paused dips: 12
Bulgarian split squats: 60s x 8
Seated shoulder press: 40s x 8 (the only exercise that I still feel it a bit in my shoulder)
Curls: 40s x 5
Lateral raises: 20s x 4/10s x 4

That's it. I am working on building a home gym. I got a dip stand, the dumbbells, a doorway pullup bar, and that's it, lol. I did buy a lot of flooring and when I eventually get my garage full cleaned & walls painted I will put the flooring down. I'm hoping to buy equipment from Rep Fitness in September so that's the time line I am shooting for to have everything ready (well, plus a few weeks after that for shipping potentially).

Otherwise I am working extremely hard to get a nutrition course together and on a website. I'll let everyone know when it's ready.

[Heisman2]

Today I did:

Paused weighted hammer grip chins (done in a controlled fashion): BW+20x8
Paused weighted dips (done in a controlled fashion): BW+20x8

Finally adding weight again and it feels awesome. Only doing 1 set as with the Bulgarians I have been getting very sore with just 1 set. I'll keep going up in weight each session and when I stop getting sore I'll start adding volume.

[Heisman2]

Yesterday I did:

Seated dumbbell shoulder press: 50x5
Dumbbell curls: 40x5
One-arm overhead tricep extensions: 15x8
Dumbbell lateral: 15x8
Bent over dumbbell laterals: 10x6

Today I did:
Bulgarian split squats: 70x3

That's it. Going to very slowly ramp things up. Workouts will also get more exciting when I eventually get all of the gym equipment I hope to purchase.

[Heisman2]

Today I did:

Paused controlled weighted hammer grip chins: BW+30x8
Paused controlled weighted dips: BW+30x8

10 more pounds than last time and felt good.

Also, I ordered a rower and it came; I can finally start doing cardio again in a fashion I find enjoyable.

[Heisman2]

Been quite busy lately (work and house work) so haven't lifted until today.

Paused controlled weighted hammer grip chins: BW+40x8
Paused controlled weighted dips: BW+40x8

Very happy with how these felt. Bulgarian split squats tomorrow.

[Heisman2]

Yesterday I did 1 set of bulgarian split squats at 70s x 4 and my glutes/hams are sore today, lol.

Today I did paused weighted hammer chins BW+50x8, and paused weighted dips BW+50x6. Both yesterday and today I did 5 minutes on the rower after this.

Won't be too much longer before I feel ready to start ramping things up.