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Thread: Heisman's log

  1. #1141
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    Today's workout:

    Cable laterals: 10x14 (+1 rep), 12
    Strict EZ bar curls: 100x4/80x5 (+1 rep on top set), Low cable curls: 25x9
    Rear delt cable laterals: 5x15 (+1 rep),
    Tricep pushdowns: 40x12 (+1 rep), Tricep overhead extensions: 40x7/30x3 (same as last time, added in the dropset)
    Face pulls: 40x15 (+1 rep), 14
    Leg extensions: 90x7 (+1 rep), 7
    Leg curls: 90x8 (+1 rep), 8

    All of this felt good.
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  2. #1142
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    Today's workout:

    Paused high bar back squats: 270x5 (+1 rep, felt good even though it felt heavy when warming up)
    Paused weighted dips: BW+90x4 (same as last session)
    Paused weighted hammer grip chins: BW+90x4 (same as last session, I slightly pulled my left lat last session but it didn't bother me at all with this)
    Paused front squats: 215x7 (+5 lbs, felt challenging, tremendous core involvement)
    Paused barbell bench press: 157.5x10 (+2.5 lbs, challenging but felt really good)
    Paused lat pulldowns: 160x9 (+2.5 lbs, felt good)
    Paused bulgarian split squats: 80sx7 (+1 rep, did the left leg first and this felt good with no balance issues, then when picking up the weight for the right leg I had a sharp pain at the top of my left glute and felt this some when doing the right leg but powered through. No issues with it since even so my guess is it's not serious)
    Incline dumbbell bench press: 65s x12 (+1 rep (finally!), felt really good in my chest)
    Seated rows: 152.5x11 (+2.5 lbs, felt good)

    Did not sleep great and it was fairly cold when warming up which did impact me some but nonetheless a good session.
    Last edited by Heisman2; 01-26-2021 at 05:42 AM.
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  3. #1143
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    Got in an early workout today prior to my 2nd COVID-19 vaccine.

    Deadlifts: 395x5 (felt good but starting to get heavy)
    FT bench press: 45x9 (+5 lbs, felt good)
    FT rows: 55x10 (+1 rep, felt good)
    Snatch grip deadlifts: 305x5 (+20 lbs, felt good)
    Seated dumbbell shoulder press: 50x8 (+1 rep, felt fine but I'm considering switching to a standing barbell shoulder press as I will get a better ROM than with the power block dumbbells)
    One-armed pulldowns: 120x5 (+2.5 lbs, felt good)
    Paused front squats: 250x3 (not too hard but I felt a slight twinge in my left knee, nothing serious but as the deadlifts are getting heavier doing a heavy set of front squats after is probably not the way to go; I may just do step ups here instead to finish off the workout as the conditioning aspect won't be a big deal at the end)
    Paused weighted pushups: BW+25x13 (felt good)
    Paused weighted rows: BW+25x10/BWx4 (felt good)

    Overall quite happy with this. We'll see how bad the side-effects are from my 2nd vaccine.
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  4. #1144
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    I had a similar reaction to the 2nd vaccine as the 1st. Many people are having considerably worse reactions to the 2nd but I had COVID-19 one month prior so it's not surprising to me mine were similar. Nonetheless, I felt a bit fatigued and didn't sleep well for a couple of nights plus had a really sore arm so I took yesterday off and just skipped that workout. Today's session:


    Cable laterals: 15x6,6 (+5 lbs)
    Strict EZ bar curls: 120x0, 115x1 (2.5 lb PR), Low cable curls: 25x12 (+3 reps)
    Rear delt cable laterals: 10x5,5 (+5 lbs)
    Tricep Pushdowns: 50x6 (+10 lbs), Lying tricep extensions: 30x25 (doing these with an EZ curl bar)
    Face pulls: 50x8 (+10 lbs), 50x8
    One-legged Leg extensions: 90x8 (+1 rep),7
    Leg curls: 90x9(+1 rep),8
    Reverse curls: 45x6 (3 with Fat Gripz)
    Wrist curls: 15x15 (using Fat Grips with my functional trainer)
    Reverse wrist curls: 10x11
    Radial deviations: 10x15
    Ulnar deviations: 10x15

    I thought I may have 120 in me on the strict curl as the workout after I did 112.5 I did 90x3 and last week I did 100x4 but nope, lol. I'll just keep making slow progress. Everything felt good. Probably gonna add a round of the non-forearm work above to my Thursday session.
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  5. #1145
    Registered User Heisman2's Avatar
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    Today's workout:

    Paused high bar back squats: 275x4 (+5 lbs, felt good)
    Paused weighted dips: BW+90x4.5 (I thought I'd be able to get up the 5th rep but nope, lol)
    Paused weighted hammer grip chins: BW+90x5 (+1 rep, challenging)
    Paused front squats: 220x5 (+5 lbs, widened my stance a bit and it felt really good on my quads)
    Paused barbell bench press: 160x8 (+2.5 lbs, challenging)
    Paused lat pulldowns: 160x10 (+1 rep, felt good)
    Paused bulgarian split squats: 80sx7 (same as last time, no pain)
    Incline dumbbell bench press: 70s x8 (+5 lbs, felt good)
    Seated rows: 152.5x12 (+1 rep, felt good)

    Happy all around.
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  6. #1146
    Registered User Heisman2's Avatar
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    Good workout today:

    Deadlifts: 405x5 (felt good)
    FT bench press: 45x12 (+3 reps, felt good)
    FT rows: 55x12 (+2 reps, felt good)
    Snatch grip deadlifts: 315x5 (+10 lbs, felt ok)
    Seated dumbbell shoulder press: 50x9 (+1 rep, felt really good this time, perhaps I'm getting my form dialed in)
    One-armed pulldowns: 122.5x5 (+2.5 lbs, felt good)
    20" step-ups: 20 (felt good, doing these differently now where I lean forward at the start to help ensure I do not push off at all with my back leg, both quads were pumped at the end of this
    Paused weighted pushups: BW+25x13 (felt good)
    Paused weighted rows: BW+25x8/BWx6 (screwed up the set up again, should be more solid next time)
    Cable laterals: 15x5
    Low cable curls: 30x5
    Rear delt cable laterals: 10x5
    Lying tricep extensions: 40x25
    Face pulls: 50x8

    Pleased with all of this. I was surprisingly sore after my last workout on Tuesday but recovered well for this.
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  7. #1147
    Registered User Heisman2's Avatar
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    Today's workout:

    Paused high bar back squats: 275x5 (+1 rep, felt solid)
    Paused weighted dips: BW+90x4 (same as last time)
    Paused weighted hammer grip chins: BW+92.5x4 (+2.5 lbs, challenging)
    Paused front squats: 220x6 (+1 rep, felt really good)
    Paused barbell bench press: 160x9 (+1 rep, challenging)
    Paused lat pulldowns: 162.5x8 (+2.5 lbs, felt good)
    Paused bulgarian split squats: 80sx8 (+1 rep, quite challenging with the stabilization)
    Incline dumbbell bench press: 70s x8 (same as last time, felt good)
    Seated rows: 155x11 (+2.5 lbs, felt good)

    Happy all around with this. My triceps were a bit sore going into this as well.
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  8. #1148
    Registered User Heisman2's Avatar
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    Cable laterals: 15x7 (+1 rep), 5
    Strict EZ bar curls: 100x4/80x6 (same as last time on top set, +1 rep on drop set), Low cable curls: 30x7
    Rear delt cable laterals: 10x7 (+2 reps), 6
    Tricep Pushdowns: 50x7 (+1 rep), Lying tricep extensions: 50x15 (+20 pounds)
    Face pulls: 50x10 (+2 reps), 10
    One-legged Leg extensions: 90x7 (-1 rep), 6
    Leg curls: 90x10(+1 rep), 7
    Fat Grip reverse curls: 45x7 (+ 1 rep)
    Fat grip wrist curls: 15x22 (+7 reps)
    Reverse wrist curls: 10x11 (+1 rep)
    Radial deviations: 10x20 (+5 reps)
    Ulnar deviations: 10x20 (+5 reps)
    Pronation: 10x5/5x6
    Supination: 5x10

    I'm tracking this compared to my last Sunday's workout, not the extra sets I did on Thursday. Pleased with everything. Did less reps with the leg extensions but I didn't workout last Saturday while I did yesterday so not a big deal.
    Last edited by Heisman2; 02-07-2021 at 08:29 AM.
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  9. #1149
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    Today's workout:

    Paused high bar back squats: 280x2 (+5 lbs, felt heavy when warming up as though my lower body wasn't fully recovered so I stopped at two reps)
    Paused weighted dips: BW+90x5 (+1 rep, challenging)
    Paused weighted hammer grip chins: BW+92.5x4 (same as last time but easier)
    Paused front squats: 220x7 (+1 rep, felt good)
    Paused barbell bench press: 160x10 (+1 rep, very challenging)
    Paused lat pulldowns: 162.5x9 (+1 rep, felt good)
    Paused bulgarian split squats: 85sx2 (+5 lbs, I think going too hard on the bulgarians last workout impacted my squats with this workout so I just did 2 reps, this weight feels heavy)
    Incline dumbbell bench press: 70s x8 (same as last time, felt good)
    Seated rows: 155x12 (+1 rep, felt good)

    Overall quite pleased with this other than the squats, but the 2 reps I did on the first set both felt good so I think I'm still on the right track.
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  10. #1150
    Registered User Heisman2's Avatar
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    Today's workout:

    Deadlifts: 415x5 (+10 lbs, felt heavy but good)
    FT bench press: 50x9 (+5 lbs, felt good)
    FT rows: 60x8 (+5 lbs, felt good)
    Snatch grip deadifts: 325x5 (+10 lbs, having a significant problem with the bar hitting my genitals so I will cut the ROM a bit short at the top as I am mainly doing this for the bottom portion of the movement anyway)
    Seated dumbbell shoulder press: 50x8 (-1 rep, did not feel nearly as good as last week, I think it is related to the rotation of the powerblocks so I will play with this more)
    Paused one-armed rows: 125x5 (+2.5 lbs, left lat at the base felt slightly strained after finishing)
    Step ups: 10x20 (really burned in my hamstrings... I do not know why, lol. It's so difficult for me to target my qads)
    Paused weighted pushups: BW+25x15 (+2 reps, felt good)
    Inverted rows: BW+25x10/5 (+2 reps on the first set, did not bother my lat at all)
    Cable laterals: 15x6
    Low cable curls: 30x8
    Rear delt cable laterals: 10x7
    Lying tricep extensions: 55x11

    Now a couple hours later I still feel my lat a bit but I'm guessing it will be back to normal by Saturday's workout.
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  11. #1151
    Registered User Heisman2's Avatar
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    Today's workout:

    Paused high bar back squats: 280x3 (+1 rep, did not feel good, more on this below)
    Paused weighted dips: BW+92.5x4 (+2.5 lbs, felt good)
    Paused weighted hammer grip chins: BW+92.5x5 (+1 rep, felt good)
    Paused front squats: 225x3 (+5 lbs, felt good)
    Paused barbell bench press: 162.5x8 (+2.5 lbs, felt good)
    Paused lat pulldowns: 162.5x10 (+1 rep, felt good)
    Paused bulgarian split squats: 85s x3 (+1 rep, felt good & easier than last time)
    Incline dumbbell bench press: 70s x9 (+1 rep, felt good)
    Seated rows: 157.5x12 (+2.5 lbs, felt good)

    Other than the first set of squats I'm quite happy with this workout. Still making slow/steady progress all around. I had no left lat issues at all which was a concern after pulling it a bit 2 days ago.

    I'm gonna change my backsquat form to be more quad dominant. I do not care about numbers at this point. I just want to feel it more in my quads while avoiding any knee pain issues. Gonna up the rep range and decrease the weight significantly.

    I got a 2nd space heater for the garage as it's <20 degrees fahrenheit now and this works well. I was able to comfortably lift in a t-shirt and shorts after warming up.
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  12. #1152
    Registered User Heisman2's Avatar
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    Today's workout:

    Cable laterals: 15x8 (+1 rep), 6
    Strict EZ bar curls: 100x4/80x6 (same as last time), Low cable curls: 30x9 (+2 reps)
    Rear delt cable laterals: 10x8 (+1 reps), 7
    Tricep Pushdowns: 50x8 (+1 rep), Lying tricep extensions: 55x15 (+5 lbs)
    Face pulls: 50x12 (+2 reps), 12
    One-legged Leg extensions: 90x8 (+1 rep), 6
    Leg curls: 90x11(+1 rep), 8
    Fat Grip reverse curls: 45x9 (+ 2 reps)
    Fat grip wrist curls: 20x30 (+5 lbs)
    Reverse wrist curls: 10x15 (+4 reps)
    Radial deviations: 15x15 (+5 lbs)
    Ulnar deviations: 15x20 (+5 lbs)
    Pronation: 10x14 (+9 reps)
    Supination: 10x8 (+5 lbs)

    Good all around.
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  13. #1153
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    Today's workout:

    Paused high bar back squats: 280x4 (+1 rep, felt very good, more comments below)
    Paused weighted dips: BW+92.5x4 (same as last time, felt good)
    Paused weighted hammer grip chins: BW+95x4 (+2.5 lbs, challenging)
    Paused front squats: 225x4 (+1 rep, felt good)
    Paused barbell bench press: 162.5x9 (+1 rep, felt good)
    Paused lat pulldowns: 165x9 (+2.5 lbs, felt good)
    Paused bulgarian split squats: 85s x4 (+1 rep, felt very good, no balance issues)
    Incline dumbbell bench press: 70s x9 (same as last time, felt easier than last time)
    Seated rows: 160x12

    Great workout all around. Focusing more on sitting between my legs and thoracic extension as far as cues go and that worked well. Also warmed up a lot more for squats than I typically do and that helped. Also, it was 25 degrees outside but with both heaters on the garage actually felt warm which made warming up easier; this potentially played a role as well. Everything else was good today too.
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  14. #1154
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    Today's workout:

    Deadlifts: 425x5 (+10 lbs, felt heavy but good)
    FT bench press: 50x10 (+1 rep, felt good)
    FT rows: 60x10 (+2 reps, felt good)
    Snatch grip deadlifts: 335x3 (+10 lbs, felt heavy but good)
    Seated dumbbell shoulder press: 50x10 (+2 reps, felt decent)
    Paused one-armed rows: 127.5x4 (+2.5 lbs, felt good, no pain thankfully)
    Step ups: 15x15 (+5 lbs, felt good)
    Paused weighted pushups: BW+25x15 (same as last time, felt good)
    Inverted rows: BW+25x10/5 (same as last time, felt good)
    Cable laterals: 15x7
    Low cable curls: 30x9
    Rear delt cable laterals: 10x7
    Lying tricep extensions: 60x10

    Happy with this all around.
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  15. #1155
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    Today's workout:

    Paused high bar back squats: 280x3 (-1 rep, felt very good in my legs but I think I need to go lighter and increase the rep range to 6-8)
    Paused weighted dips: BW+92.5x5 (+1 rep, last rep was a grind but all reps felt good)
    Paused weighted hammer grip chins: BW+95x5 (+1 rep, challenging but felt good)
    Paused front squats: 225x5 (+1 rep, felt good)
    Paused barbell bench press: 162.5x9 (same as last time, felt good)
    Paused lat pulldowns: 165x10 (+1 rep, felt good)
    Paused bulgarian split squats: 85s x5 (+1 rep, felt good)
    Incline dumbbell bench press: 70s x10 (+1 rep, felt good)
    Seated rows: 162.5x10 (+2.5 lbs, felt good)

    I was much more fatigued from the deadlifts 2 days ago than I had been in prior weeks and that likely impacted my squats to a degree today, but regardless I should go lighter with a higher rep count so I will do this.
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  16. #1156
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    Today's workout:

    Cable laterals: 15x9 (+1 rep), 6
    Strict EZ bar curls: 100x5 (+1 rep), Low cable curls: 30x10 (+1 rep)
    Rear delt cable laterals: 10x8 (same as last time), 7
    Tricep Pushdowns: 50x7 (-1 rep), Lying tricep extensions: 60x11 (+5 lbs)
    Face pulls: 50x10 (-2 reps), 9
    One-legged Leg extensions: 90x7 (-1 rep), 7
    Leg curls: 90x10(-1 rep), 7
    Fat Grip reverse curls: 45x12 (+ 3 reps)
    Fat grip wrist curls: 25x28 (+5 lbs)
    Reverse wrist curls: 10x11 (-5 reps but stricter form (note for self: sitting upright with forearm perpendicular to ground and bracing the arm with the other hand))
    Radial deviations: 15x20 (+ 5 reps)
    Ulnar deviations: 15x20 (same as last time)
    Pronation: 10x21 (+7 reps)
    Supination: 10x10 (+2 reps)

    Good all around; was definitely feeling fatigued from yesterday's workout but I think everything today was productive.
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  17. #1157
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    Today's workout:

    Paused high bar back squats: 245x6 (-35 lbs, felt ok)
    Paused weighted dips: BW+95x4 (+2.5 lbs, felt good)
    Paused weighted hammer grip chins: BW+97.5x4 (+2.5 lbs, felt good)
    Paused front squats: 225x4 (-1 rep, felt good)
    Paused barbell bench press: 162.5x9 (same as last time, went for a 10th rep and failed just off my chest which surprised me)
    Paused lat pulldowns: 167.5x8 (+2.5 lbs, felt good)
    Paused bulgarian split squats: 85s x6 (+1 rep, felt good)
    Incline dumbbell bench press: 70s x8 (-2 reps, felt off)
    Seated rows: 162.5x12 (+2 reps, felt good)

    Yesterday I had a stressful day at work, then I slept poorly and woke up feeling like crap, so I expected this workout to be subpar and made the most of it.
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  18. #1158
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    Today's workout:

    Deadlifts: 435x5 (+10 lbs, warmups felt heavy and this pretty much pushed me to the limit)
    FT bench press: 50x11 (+1 rep, felt good)
    FT rows: 60x11 (+1 reps, felt good)
    Snatch grip deadlifts: 335x5 (+2 reps, felt good)
    Seated dumbbell shoulder press: 50x8 (-2 reps, felt good)
    Paused one-armed pulldowns: 127.5x5 (+1 rep, felt good)
    Step ups: 15x18 (+3 reps, felt good)
    Paused weighted pushups: BW+25x13 (-2 reps, felt good)
    Inverted rows: BW+25x7/5 (-3 reps on the top set, felt good)
    Cable laterals: 15x6
    Low cable curls: 30x5
    Rear delt cable laterals: 10x5
    Lying tricep extensions: 60x6

    Had a lot of systemic fatigue after the deadlifts. Happy with the workout overall.

    Saturday I may take a day off as I'm taking an exam from 9am-2pm to be certified with the American Board of Obesity Medicine. Otherwise I am going to alter my routine such that on Tue/Sat I do 2 sets of back squats and 2 sets of front squats, no bulgarian split squats, and on Thu I will switch the step ups with bulgarian split squats. I may add a set of step ups on Sunday. Basically I want to squat more.
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  19. #1159
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    Well the exam was considerably harder than I expected. I think I passed but I'm not completely confident and I unfortunately have to wait 8-10 weeks to find out.

    Anyways, I took yesterday off after the exam. Today I didn't workout either with the exception of doing things to work on my squatting ability. I'm actually going to take a break from barbell squats to just see if I can get my knees to be more accommodating. After seeing Alec Enkiri talk about The Kneesovertoesguy I started watching a lot of his videos and I'm going to incorporate some of what he says. Today I did:

    Poliquin step ups: BWx2x16
    Heel elevated squats: BWx2x20
    ATG split squat on ~4" step: BWx2x6
    Resisted dorsiflexion: 10x6

    I need to watch more of his videos but this is a start. Going to start working on heel elevated goblet squats as a movement to actually go heavier in and keep doing bulgarians and step-ups as well as leg extensions/curls for leg development. Will be working up on the Poliquin step ups and ATG split squats slowly. After watching more videos I may change things up some. Considering including a stretching/mobility component of some sort. We'll see what I come up with. The goal is to be able to do barbell squats without having to worry about my knees at all.
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  20. #1160
    Registered User Heisman2's Avatar
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    Today's workout:

    Heel elevated paused goblet squats: 20x2x20
    Poliquin step-ups: 20, 16
    ATG split squats on ~4" step: 12, 11
    Resisted dorsiflexion: 5x2x13
    Paused weighted dips: BW+95x4 (same as last time, felt good)
    Paused weighted hammer grip chins: BW+97.5x4 (same as last time, felt good)
    Paused barbell bench press: 162.5x8 (-1 rep, felt good)
    Paused lat pulldowns: 167.5x8 (same as last time, felt good)
    Incline dumbbell bench press:70s x8 (same as last time, felt ok)
    Seated rows: 165x8 (+2.5 lbs, felt good)

    I think it's time to switch up my routine. What I've been doing worked well post-COVID-19 where I started with lighter weights and just kept up with linear progression but I'm definitely stalling now or close to it. Next workout will be Thursday one way or another, we'll see what I come up with by then.
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  21. #1161
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    Today's workout:

    FT bench press: 50x8, 50x6, 45x9
    One-armed pulldowns: 100x6, 90x6, 80x6
    Seated dumbbell shouder press: 40x8, 40x7, 40x6
    FT rows: 60x8, 60x7 60x6
    Push-ups: BW+25x9, BW+25x6, BW+10x9
    Inverted rows: BW+25x6, BW+10x7, BWx10

    Think I'm going to move to an U/L split. Potentially 6x a week but will throw an extra day off in here or there depending on my work schedule/fatigue. I did this workout in ~47 minutes. I stopped all sets at the point of noticeable velocity loss. As this is much higher volume than I was doing previously we'll see how I feel in 2 days and I'll adjust accordingly.
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