Heisman's log

[VinBin]

A question I've never pondered...If a physician gets pneumonia, is it technically HCAP?

[Heisman2]

Sorry about the cold. I had something that lasted nearly three weeks. I went to the "Little Clinic" (Nurse Practitioner) TWICE!

Not to discourage you from doing abs, but with the heavy squats and weighted chins, I would think that your abs might be adequately worked with just those.

That's a good point, maybe I'll just do abs on one of those two days.

A question I've never pondered...If a physician gets pneumonia, is it technically HCAP?

Never thought about this either, but I definitely think it should be considered as more severe than CAP.

On that note, on 2/18 I was pretty much coughing with mucous in my chest all day. Also a lot of nasal congestion/rhinorrhea. Additionally developed conjunctivitis in my left eye. Today has been about the same as yesterday regarding symptoms. When I get normal colds I usually have 2 "bad" days and then start improving, so hopefully tomorrow I will start getting better. If not I'll legit consider going to an Urgent Care.

[Heisman2]

Finally back in the gym! I'm much, much better now. Never went to a doctor.

3 second paused back squats:
warmup
135 x 3
155 x 3
175 x 3
195 x 3
215 x 3
235 x 1

Felt good. More soreness in my glutes then elsewhere.

Weighted dips with 3 second pauses:
BW x 3
BW + 25 x 3
BW + 45 x 3
BW + 70 x 3
BW + 90 x 1

Also felt good.

Weighted pullups with 3 second pauses:
BW x 3
BW + 25 x 3
BW + 45 x 3
BW + 70 x 3
BW + 90 x 1

Also felt good.

Great to be back. It's unreal how motivated I am right now after not being able to workout for 2 weeks.

[Payton1221]

Weighted pullups with 3 second pauses:
BW x 3
BW + 25 x 3
BW + 45 x 3
BW + 70 x 3
BW + 90 x 1

I've been doing exclusively chins for too long, and after reading the benefit of dead hang pull-ups with a pause at the bottom, I've started alternating between chins and pull-ups. I can do 13 bodyweight chins and only SIX deadhang pull-ups

After your two week hiatus, did you notice any nagging pains no longer exists or is diminished? I've experienced that before.

[Heisman2]

I've been doing exclusively chins for too long, and after reading the benefit of dead hang pull-ups with a pause at the bottom, I've started alternating between chins and pull-ups. I can do 13 bodyweight chins and only SIX deadhang pull-ups

After your two week hiatus, did you notice any nagging pains no longer exists or is diminished? I've experienced that before.

Pauses make everything a lot harder. I did have nagging pains in my legs/hips clear up with squats. One nice benefit to the time off.

Quick workout today:

3 second paused backsquats:
warmup
135 x 3
185 x 3
225 x 1
255 x 1

I dumbly forgot I would have to deal with soreness, I was not sore at all until I did 135x3, then I started feeling it a lot in my glute and to a lesser extent my quads. Everything felt on fire with the 255 but it was a very smooth rep. Form felt great throughout.

Weighted pullups:
warmup
BW + 115 x 1

This was hard, but I was sore with these too so it's fine.

Weighted dips:
warmup
90 x 1
115 x 0

I tried to do the 115 with a 3 second pause; I knew I wouldn't get it but I wanted to see where I was at. Didn't go up far, lol.

Overall, quite happy with this for my second session back. Also, I had an extremely hectic day at work so I got to the gym 90 minutes later than I originally intended to. As hectic as the days can be, if at the end of the day I can legitimately say I caused no harm to any of my patients than it's alright, as was the case today.

[Payton1221]

I dumbly forgot I would have to deal with soreness, I was not sore at all until I did 135x3, then I started feeling it a lot in my glute and to a lesser extent my quads.

I substituted Bulgarian split squats the other day for my front squats, and that is one exercise that never fails to provide doms if there's been any hiatus.

Keep rockin' those heavy, heavy pull-ups and dips!

[Heisman2]

Alright, after the last workout I posted I got sick again. Just a regular cold this time but with the residual bronchitis/cough from the last illness it hit me pretty hard so I didn't lift for a good bit (still worked of course). I got back to the gym on 3/12 where I worked up to a 255 pound paused squat (glutes felt sore during this), one armed pulldowns with 120 for 3 reps (difficult), and 90 pounds for a paused weighted dip. Then on 3/15 I went back to the gym and worked up to a 275 pound paused squat (glutes still quite sore), one armed pulldowns with 140 pounds for 2 reps, and paused (1 second) incline dumbbell bench presses of 70 x 5.

Today I went back to the gym and finally wasn't sore. Worked up to a 295 x 1 paused back squat, 150x2 on one armed pulldowns, and 75 x 5 with 1 second pauses on incline dumbbell bench presses. So I'm getting my strength back and intend to start training hard again really soon. Still can't do cardio as it causes too much coughing but I'm improving.

[Heisman2]

Back squats with 3 second pauses:
warmup
135 x 5
185 x 5
205 x 5
225 x 5

Incline dumbbell bench press:
warmup
75 x 6
70 x 5
65 x 5

One armed pulldowns:
warmup
160 x 1
150 x 2
140 x 3

Everything felt awesome. I'm back.

[Heisman2]

Haven't been posting much but I had a couple more workouts where I ramped up the weight and then I just did a stretch of nights. Finally back at it today:

Paused back squats (3 second pauses);
- warmup
- 225 x 5 x 3

Only rested 1-2 minutes between sets and the pauses were killer. Reps felt good. I plan to stick with this weight until I can do 8-10 sets.

Machine leg press:
- 100 x 5
- 160 x 5
- 220 x 5
- 265 x 5
- 310 x 5

One legged leg extensions:
- 100 x 2 x 12

Assisted glute ham raises:
2 x 10

Overall felt good, interested in seeing how sore I am tomorrow.

[Heisman2]

Legs are sore today, which is good, means I'll improve quickly.

Incline dumbbell bench press:
warmup
70 x 7
70 x 3 x 5
70 x 3.5

Bent over dumbbell rows:
warmup
100 x 5 x 5

Did these without much rest (alternated exercises between sets) and was tired by the end.

Overall, nice two days to get back into it. I'll take tomorrow off and possibly squat on Saturday depending on how I feel.

[Payton1221]

Incline dumbbell bench press:
warmup
70 x 7
70 x 3 x 5
70 x 3.5

I did these for the first time in ages last night too. It gets to be difficult to just get them into position. When I did them more regularly, I had a stack of cinder blocks that I'd position my bench between and the blocks would facilitate getting the DBs and made it easier to set on when finished . . . the advantages of a home gym

[Heisman2]

I did these for the first time in ages last night too. It gets to be difficult to just get them into position. When I did them more regularly, I had a stack of cinder blocks that I'd position my bench between and the blocks would facilitate getting the DBs and made it easier to set on when finished . . . the advantages of a home gym

That's a good idea, I cannot wait to have my own home gym someday.

I wanted to squat last night but was busy with work so couldn't get to the gym. Went this morning:

Back squats with 3 second pauses:
warmup
225 x 10 x 3

Felt weak initially and actually got a bit stronger throughout the sets. Regardless, all reps felt good.

One legged leg extensions:
warmup
100 x 15
100 x 10

The first set had my quads on fire.

Assisted glute ham raises:
2 x 10

These felt fine.

I expect to be quite sore from this; first time doing 10 sets of squats in a long while. Granted, not heavy weight but the pauses take a lot out of me.

[Payton1221]

I cannot wait to have my own home gym someday.

Knowing your chosen profession, money might not be a problem for you but Craigslist is your friend. I bought a great leg press (determined that it still didn't solve an occasional lower back issue and sold it on Craigslist too) and a Nautilus brand power rack for a VERY reasonable price. The Nautilus retails for over $2000 and I got it for less than a 1/4th of that. Benching in the rack is also nice too, because you can go for PR's and hit failure without fear of having to dump (left/right) the weights or the "roll of shame" down your torso

[Heisman2]

Knowing your chosen profession, money might not be a problem for you but Craigslist is your friend. I bought a great leg press (determined that it still didn't solve an occasional lower back issue and sold it on Craigslist too) and a Nautilus brand power rack for a VERY reasonable price. The Nautilus retails for over $2000 and I got it for less than a 1/4th of that. Benching in the rack is also nice too, because you can go for PR's and hit failure without fear of having to dump (left/right) the weights or the "roll of shame" down your torso

Really good tip. Money won't be an issue in the long run but it'll still be quite a few years before I'm really settled.

Quick workout today:

Incline dumbbell bench press:
warmup
70 x 8
70 x 6
70 x 3 x 5

Got 1 more rep on the first set and 4 more reps overall relative to last workout, so I'm happy with this.

Dumbbell rows:
warmup
100 x 5 x 7

Last workout did 5 reps each set so I'm happy with this too.

Called it there as I was pretty fatigued. I superset these to save time but they get me quite winded. Still building up work capacity. As long as I improve I cannot complain. Also, I'm very sore from the squats yesterday; that was a big success.

[Heisman2]

Back squats with 3 second pauses:
warmup
245 x 5 x 3

Hard but good. I'll try to get 10 sets next time (or at least 8)

Leg press:
warmup
325 x 5
340 x 5

Not too bad.

One-legged leg extensions:
warmup
110 x 12

One-legged hamstring curls:
- I have never done these before and just messed around with it. Probably won't be doing these again.

Happy with the squats, we'll see how I feel tomorrow.

[Heisman2]

Alright, I took a few days off after my last session because I was so busy at work I couldn't get to the gym. Then I was deconditioned and did a couple of sessions to get back into it.

Two days ago I did weighted pullups up to 90 x 2 for several sets, incline dumbbell bench press starting with 80x3, then 75x5 and moving down in weight by 5 pounds each set while doing 5 reps. I also did weighted dips to BW+45 x 5 after this.

Two days later I'm still quite sore. Hopefully I can get back in the day after tomorrow and really push it.

Three days ago I squatted 295 x 1 with a 3 second pause.

Today I did back squats with 3 second pauses and after warming up I did 245 x 10 x 3. Felt good. I expect my legs to be really sore tomorrow.

As always consistency is my enemy, but hopefully I can build on these last two workouts. After this I'm on my NICU rotation (which will be time consuming too) but after that I have an outpatient clinic rotation and then I'm finally done with my intern year. I should have a lot more time to focus on training my second year (at least more months where I can focus... I will have a few busy ones but less than this year).

[Heisman2]

Good workout today:

Weighted pullups:
warmup
90 x 4
90 x 2 x 3
70 x 5
70 x 3

Felt good. Last workout I did a few sets of 90 x 2 so this was much better. Hopefully I can stay consistent and progress a lot with the next session.

Weighted dips:
warmup
90 x 2 x 2
90 x 1
70 x 3
70 x 3

These felt very good too.

Pulley rows:
warmup
100 x 12
110 x 12
120 x 10

Incline dumbbell bench press:
warmup
70 x 5
60 x 7
60 x 8

Dumbbell curls:
35 x 8
35 x 7

All around feels great to be getting my strength back. Still have a ways to go but between this and the last squat session I am definitely on the right track.

[Heisman2]

Another long day but got to the gym, unfortunately I got there at 9:00pm which is way too late for me nowadays.

Back squats:
warmup
255 x 5 x 3 with 3 second pauses

Front squats:
worked up to 205 x 1 paused

That's it; squats felt good. I was tired going into this as sadly 9:00pm is late for me; now it's 11:30pm and I'm going to be exhausted tomorrow (I can never sleep right after workouts) but I got what I wanted especially as I was fatigued so I can live with it.

[Heisman2]

No workouts recently as I had a stretch of nights but back at it today:

Paused back squats: worked up to 275 x 1
Deadlifts: worked up to 405 x 1 (form is off)
Incline dumbbell bench press: worked up to 80 x 1
One armed pulldowns: worked up to 140 x 1

One more inpatient month before I finally get to do outpatient again. Within the next 1-2 weeks I will get my schedule for next year; it should be a lot easier from the workload perspective.

[Payton1221]

Incline dumbbell bench press: worked up to 80 x 1

I told you about the cinder blocks that I've used in the past to help me get the db's in position. I haven't used them in a while but did last night and mistakenly mislocated them. I didn't realize it when I took the weights off the blocks, but I had a tough time getting them back on. The first one was set just barely on the blocks so that it wouldn't fall off, but I couldn't duplicate that for the other db so I was in a quandary as I didn't want to drop the (70#) db on my concrete floor but couldn't reach the concrete block so as I tried to use body-English to get the second db on the block and in doing so got a TeRrIbLe Charlie horse in my calf I bought Power Hooks on Amazon today, and I'm hoping they will work as well as I think they should.

Awesome dead (bad form or otherwise; although, you gotta be safe!). You're flirting with a BWx3 dead!!!

[Heisman2]

At my best roughly 1 year ago I deadlifted 550 at ~169 pounds. I think if I tried for a month I could do high 400s without too much trouble, maybe 500 if I really pushed myself.

I went back to the gym today as I had this weekend off. For the next month I'm not going to train with a set schedule as my work schedule is too hectic; I'm just gonna go by feel when I can get to the gym.

Back squats: warmup to 135 x 5
Front squats: 135 x 5, 155 x 5, 175 x 5, 195 x 5 - short rest between sets
Weighted dips and weighted pullups: BW x 5, BW + 25 x 5, BW + 45 x 5, BW + 70 x 3
One armed dumbbell snatches: warmup to 80 x 1

All felt good, definitely somewhat sore from yesterday. First time doing any snatch movement in years.

[Heisman2]

Quick workout today:

Paused backsquats:
- warmup
- 255 x 6 x 3

Assisted glute ham raises:
- 2 x 10

That's it. Squats felt good and I will feel this tomorrow. Happy to get this in.

[Payton1221]

Assisted glute ham raises:
- 2 x 10

Assisted as in you couldn't do one "bodyweight" rep if someone held your ankles? I know that I couldn't . . . but then, that is one muscle (hams) that I don't directly workout other than whatever involvement that contribute with squats.

[Heisman2]

Assisted as in you couldn't do one "bodyweight" rep if someone held your ankles? I know that I couldn't . . . but then, that is one muscle (hams) that I don't directly workout other than whatever involvement that contribute with squats.

I do them with a lat pulldown machine and cannot get the foot rest as low as I would like so I have to use a support bar while doing them (I can find a video describing this or make an MS paint picture if curious). I am strong enough to do 1 unassisted. Lovely exercise.

Got to the gym today:

Weighted pullups and weighted dips:
warmup
BW + 115 x 1
BW x 3 x 10

I alternated sets between the pullups and dips and was dead by the end of this.

Pulley rows:
120 x 10
100 x 10

Dumbbell shoulder press:
40 x 10
35 x 10

Dumbbell curls:
25 x 10
20 x 10

Lateral raises:
25 x 4
20 x 7

Tricep pushdowns:
60 x 10
50 x 10

Very nice workout overall.

[Heisman2]

Quick workout today:

Front squats with 3 second pauses:
135 x 5
185 x 1
225 x 1
245 x 1
255 x 1
265 x 1
275 x 1

Felt heavy and good.

Deadifts:
225 x 2
275 x 1
315 x 1
365 x 1
405 x 1
425 x 1

Felt heavier than I would like and not great form. I need to start doing more sets with lighter weight.

Still sore from my workout two days ago. My next two days are busy so I may not get any lifting in.

[Payton1221]

Do you have an opinion on leucine supplementation? I've recently learned of the literature touting a meal's protein content as being paramount as to whether MPS is stimulated or not. I bought some straight leucine (not the 2:1:1 of 3:1:1 mix that is frequently sold) with the thought of taking it during the few prolonged periods without food that my schedule might produce. Thinking perhaps mixing it with the SF psyllum husk fiber drink that I take daily anyway. Thoughts?

[Heisman2]

Sorry I haven't posted in so long; I've been lifting, just not posting. I'm currently in my last stretch of nights for my intern year; my lifting should pick up a lot starting in a couple of weeks.

Do you have an opinion on leucine supplementation? I've recently learned of the literature touting a meal's protein content as being paramount as to whether MPS is stimulated or not. I bought some straight leucine (not the 2:1:1 of 3:1:1 mix that is frequently sold) with the thought of taking it during the few prolonged periods without food that my schedule might produce. Thinking perhaps mixing it with the SF psyllum husk fiber drink that I take daily anyway. Thoughts?

I'm unsure if that would be helpful long term but I don't have any reason to think it would be harmful. It very well may be beneficial when you have to go those prolonged stretches. You may as well give it a try.

Anyways, I'm not going to post the last several workouts, but my most recent sessions including deadlifting yesterday (365 x 5 x 5), doing incline dumbbell bench press up to 70 x 10 today, and doing one armed pulldowns up to 120 x 10 today. I've started squatting again without pauses and working up in weight with no knee pain yet, so all is going well on my end.

[Payton1221]

doing incline dumbbell bench press up to 70 x 10 today

When you get your home gym, you might want to consider a DIY power hook idea of mine that works REALLY well!

You have to have access to a drill press, but I drilled 5/16" holes in each end of the DB then ran a coarse thread 3/8" tap through it. I purchased some 4" long eyebolts and then opened up the "eye" somewhat, and these work out so well. These are 60's, but I did them to some 70's too. With these, they're so easy to lift off the bar, do your set, and then place back on the bar.

[Heisman2]

When you get your home gym, you might want to consider a DIY power hook idea of mine that works REALLY well!

You have to have access to a drill press, but I drilled 5/16" holes in each end of the DB then ran a coarse thread 3/8" tap through it. I purchased some 4" long eyebolts and then opened up the "eye" somewhat, and these work out so well. These are 60's, but I did them to some 70's too. With these, they're so easy to lift off the bar, do your set, and then place back on the bar.

That's great. I will definitely keep that in mind for the future.

Yesterday I did high bar back squats without pauses:
warmup
275 x 2 x 3
225 x 7

Today I did incline dumbbell bench presses:
warmup
75 x 7
75 x 4
60 x 10

I also did one armed pulldowns:
warmup
130 x 7
130 x 5
100 x 7

And most importantly, last night was my last night shift of intern year (today's workout was on 3 hours of poor quality sleep and I had very little energy), and tomorrow I start an outpatient clinic month. I actually have a vacation next week so I won't be lifting a ton but after I get back I can start going all out.

[Heisman2]

Quick workout today:

Deadlifts:
warmup
385 x 5 x 5

All reps were solid and with good form. I think I've done 405 x 5 x 5 on three separate occasions; next deadlifting workout I may try to make it four. The first 3 sets today were pretty easy, the 4th I started getting fatigued, and the 5th was more of a struggle but I had a bit more left in me.