Heisman's log

[Heisman2]

Today's workout:

High-bar back squats: 145x20 (glutes were still a bit sore from the bulgarian split squats 3 days ago)
Flat barbell bench press: 165x8, 165x6, 165x5 (not paused, but will likely pause moving forward at least briefly)
FT rows: 140x5, 120x7, 120x5
Nordic leg curls: 9

This all felt good.

[Heisman2]

Today's workout:

Standing shoulder press: 95x7, 95x5, 95x4 (strained my left shoulder a bit though I think this may have been from yesterday's workout without realizing it)
Hammer grip chins: BW+45x8, BW+45x5, BW+45x4
Deficit SLDL: 275x8
Leg extensions: 180x12

My shoulder isn't bad but it may not be recovered for tomorrow's workout. Otherwise happy with this. My air conditioning should finally be fixed next Friday, so 9 more days.

[Heisman2]

Today's workout:

High-bar back squats: 150x20
Dips: BW+45x11, BW+45x5, BW+45x4 (definitely felt it in the left shoulder but less-so on the 3rd set and I don't think it impacted my performance)
Dumbbell rows: 70x10, 70x7, 70x6 (did these standing and leaning over on a support)
Nordic leg curls: 10

I probably pushed the pain in my shoulder a little more than desirable... in general when recovering from minor injuries I have a pain threshold in mind that I do not want to cross and I went a bit beyond it on the first set but not the last set so we'll see how I feel tomorrow.

[Heisman2]

Today's workout:

Incline dumbbell bench press: 70x7, 70x3, 60x5 (shoulder was acting up a bit but not bad)
Underhand leaning back lat pulldowns: 160x7, 160x4, 160x4
Deficit SLDLs: 315x4
Leg extensions: 180x12

This was all good.

I think I'm going to move forward with the following routine starting next week:

Tuesday:
High-bar back squats: 1 set of 20 reps (move up by 5 pounds each session until I stop progressing)
Nordic leg curls: 1 set of 6-10 reps with as little assistance as possible
Flat barbell bench press: 3 sets with the same weight aiming for 10-12 reps in the first set, ~90 seconds rest between sets
Underhand leaning back lat pulldowns: 3 sets with the same weight aiming for 10-12 reps in the first set, ~90 seconds rest between sets
Core work

Wednesday:
Deficit SLDL: 315 pounds AMRAP until I can do 10 reps
Leg extensions: 180 pounds AMRAP
Incline dumbbell bench press: 3 sets with same scheme as bench press above
Standing dumbbell rows: 3 sets with same scheme as pulldowns above

Thursday:
isolation day

Friday:
Repeat squats and Nordic leg curls from Tuesday
Weighted dips and weighted hammer grip chins for upper body similar to above but aim for 8-10 reps in the first set.

Saturday:
Paused bulgarian split squats: 3 sets with the same weight aiming for 6-8 reps on the first set, ~90 seconds rest between sets.
Functional trainer bench press and seated rows similar to above aiming for 10-12 reps in the first set.
Core work

Sunday:
isolation day

[Heisman2]

Today's workout:

Paused bulgarian split squats: 60x8, 60x6, 60x5
Functional trainer bench press: 120x8, 120x6, 120x5
Seated rows: 160x8, 160x6, 160x5
60 degree decline sit-ups: 8/4/2

Felt good all around. No pain anywhere.

[Omni]

Today's workout:

Paused bulgarian split squats: 60x8, 60x6, 60x5
Functional trainer bench press: 120x8, 120x6, 120x5
Seated rows: 160x8, 160x6, 160x5
60 degree decline sit-ups: 8/4/2

Felt good all around. No pain anywhere.

You still cutting weight? Did you end up finally getting your A/C fixed?

[Heisman2]

You still cutting weight? Did you end up finally getting your A/C fixed?

Great questions; A/C is getting fixed this coming Friday. It will have been ~7 weeks without it. I've been maintaining for the last few weeks as I cannot do cardio well or long sessions when it is hot. I was real excited to have good insulation for my garage gym but it has come back to bite me during these times, lol. Our house rare gets <80 degrees now even in the early morning.

Once it's fixed I may keep my caloric intake the same (or slightly increase it) but start adding in cardio and see where that takes me. I'll be following a more set structure for my workouts so I'll be able to track progress and I'll probably increase calories whenever I stop making progress.

[Heisman2]

Today's workout:

Cross-armed cable laterals: 10x8/4/3
Low pulley curls: 30x8/3/2
Rear delt cable flyes: 10x6/2/2
Tricep isolation combo: 10x10/5/2
Paused standing calf raises: 15
Adductors: 30x7
Abductors: 30x3
Dorsiflexion: 20
Hip flexion: 15x12
Cable Y raise: 15x11
Dumbbell wrist curls: 50x10
EZ bar reverse wrist curls: 50x6
Supination: 15x6
Pronation: 20x13
Leg extensions: 180x6/5/3/2
Leg curls: 90x3/2/2
Standing cable rotations: 40x3/35x3

All of this felt good.

[Heisman2]

Today's workout:

High-bar back squats: 155x20
Paused flat bench press: 165x8, 165x5, 165x4
Underhand leaning back pulldowns: 160x8, 160x5, 160x4
Nordic leg curls: 7
Dumbbell side bends: 90x7, 90x5, 90x3

All felt good. Weighed 144.0 today.

[Heisman2]

Deficit SLDLs: 315x5
Incline dumbbell bench press: 60x9, 60x6, 60x4
Standing dumbbell rows: 70x12, 70x8, 70x6
Leg extensions: 180x9
Decline sit-ups (I think 70 degrees): 6, 4, 2

I was sore from yesterday but this felt good all around.

[Heisman2]

Today's workout:

Dumbbell laterals: 20x8/4/4
Hammer curls: 40x6/3/1
Bent over laterals: 10x17/8/6
Lying EZ bar triceps extensions: 60x10/3/2
Paused standing calf raises: 17
Adductors: 30x8
Abductors: 30x4
Dorsiflexion: 18
Hip flexion: 15x13
Paused face pulls: 30x11
Dumbbell wrist curls: 50x11
EZ bar reverse wrist curls: 40x6/30x11
Supination: 15x8
Pronation: 20x15
Leg extensions (3 second negative): 180x6/4/2/2
Leg curls: 90x4/2/2
Standing cable rotations: 40x5, 40x4

All felt good.

[Heisman2]

Today's workout:

High-bar back squats: 160x20
Dips: BW+45x10, BW+45x6, BW+45x4
Hammer-grip chins: BW+45x9, BW+45x5, BW+45x4
Nordic leg curls: 6
Dumbbell side bends: 90x11, 90x7, 90x5

Happy with this. More importantly, we FINALLY have air conditioning. It'll take the whole night for the house to cool down fully but it's already noticeably better (thermostat says 81).

[Heisman2]

Today's workout:

Bulgarian split squats: 65x7, 65x6, 65x5
Functional trainer bench press: 120x9, 120x6, 120x4
Seated rows: 160x10, 160x7, 160x5
70 degree decline sit-ups: 8, 4, 3

All felt good. Quite happy with this routine I'm using. I was a bit sore going into this but not so much that it impeded my productivity.

[Heisman2]

Today's workout:

Cross-armed cable laterals: 10x10/5/3
Low pulley curls: 30x9/4/2
Trice isolation combo: 17/7/4
Rear delt cable flyes: 10x7/3/2
Paused standing calf raises: 17
Adductors: 30x9
Abductors: 30x5
Dorsiflexion: 25
Hip flexion: 20x7
Cable Y raise: 15x13
Dumbbell wrist curls: 50x13
EZ bar reverse wrist curls: 40x11
Leg extensions (3 second negative): 180x7/4/3
Leg curls: 90x5/70x3/50x3
Supination: 15x10
Pronation: 25x9
Standing cable rotations: 40x7/4

Making steady progress all around.

[Heisman2]

High-bar back squats: 165x15 (gonna stick at this weight til I can get 20 reps, I started getting a bit lightheaded)
Paused flat bench press: 165x9, 165x4, 165x4 (first set was RPE 10, didn't mean to push it quite that far)
Underhand leaning back pulldowns: 160x9, 160x4, 160x4
Dumbbell side bends: 90x15
Nordic leg curls: 9

Good workout. Strained the back of my neck/lower head while laying on my couch prior to this; no idea how, lol. Not sure if that made me a bit lightheaded with the squats.

[Heisman2]

SLDL: 315x6
Incline dumbbell bench press: 60x10, 10x6, 60x4
Standing dumbbell rows: 80x7, 80x6, 80x5
70 degree decline sit-ups: 9

Happy with this after a rough day at work.

[Heisman2]

Dumbbell laterals: 20x11/5/4
Hammer curls: 40x8/2/1
Bent over laterals: 15x14/7/4
Lying EZ bar triceps extensions: 70x8/2/1
Adductors: 35x5
Abductors: 30x3/20x3
Dorsiflexion: 17
Hip flexion: 20x8
Paused face pulls: 30x15
Dumbbell wrist curls: 50x15
EZ bar reverse wrist curls: 40x8
Leg extensions (3 second negative): 180x8/4/3
Leg curls: 90x6/70x3/50x3
Supination: 15x13
Pronation: 25x12
Standing cable rotations: 45x4

Good all around. No pain anywhere.

[Heisman2]

Today's workout:

High-bar back squats: 165x20
Dips: BW+45x10, BW+45x6, BW+45x5
Hammer-grip chins: BW+45x10, BW+45x4, BW+45x4
Nordic leg curls: 7
Side bends: 100x5

I was really tired going into this but powered through it.

[Heisman2]

Today's workout:

Paused bulgarian split squats: 65x8, 65x5, 65x3
Functional trainer bench press: 120x10, 120x5, 120x4
Seated rows: 160x11, 160x6, 160x6
70 degree decline sit-ups: 11

Good all around.

[Heisman2]

Today's workout:

Cross-armed cable laterals: 10x11/6/4
Low pulley curls: 30x10/3/2
Trice isolation combo: 20x6/5/2 (overhead/pushdown/overhead)
Rear delt cable flyes: 10x8/2/1
Adductors: 30x7
Abductors: 25x6
Dorsiflexion: 15x11/5x7
Hip flexion: 20x9
Cable Y raises: 20x8
Dumbbell wrist curls: 55x10
Paused one-legged standing calf raises: 15
Reverse wrist curls: 45x7/30x6 (barbell/EZ curl bar)
Leg extensions (3 second negative): 180x8/4/3
Leg curls: 90x7/70x4/50x4
Supination: 15x13
Pronation: 25x13
Standing cable rotations: 45x5

[Heisman2]

Today's workout:

High-bar back squats: 170x10, 170x7, 170x6
Paused flat bench press: 165x8, 165x5, 165x4
Underhand leaning back pulldowns: 160x8, 160x5, 160x4
Dumbbell side bends: 100x6
Nordic leg curls: 7

Happy with how the squats felt, I will keep going forward with 3 sets. I may start extending rest periods for everything from 90 seconds to 2 minutes. Didn't make progress with the bench or the pulldowns, I am increasing kcals by ~200/day. We'll see how things go next week.

[Heisman2]

Today's workout:

SLDL: 315x7
Incline dumbbell bench press: 65x8, 65x6, 65x4
Standing dumbbell rows: 80x9, 80x6, 80x5
60 degree decline sit-ups: 6/4/2

[Heisman2]

Today's workout:

Dumbbell laterals: 20x15/5/4
Hammer curls: 40x10/3/1
Bent over laterals: 20x11/5/5
Lying EZ bar triceps extensions: 70x10/2/1
Adductors: 30x8
Abductors: 25x8
Dorsiflexion: 15x12/5x8
Hip flexion: 15x13
Paused one-legged standing calf raises: 18
Paused face pulls: 40x10
Dumbbell wrist curls: 55x12
Reverse wrist curls: 45x8/30x8 (barbell/EZ curl bar)
Leg extensions (3 second negative): 180x9/4/3
Leg curls: 90x6/70x3/50x2
Supination: 15x16
Pronation: 25x16
Standing cable rotations: 45x7

Weighed in at 146.0 this morning. Personal life isn't going well now with the cat and other drama issues... hopefully this all gets better soon one way or another. Kind of decreasing my motivation to lift but I'm still lifting and workouts are generally feeling good. I may go down to a 4 day per week split, will think about it more this weekend.

[Heisman2]

Today's workout:

High-bar back squats: 175x10, 175x7, 175x6
Dips: BW+50x11, BW+50x5, BW+50x4
Hammer-grip chins: BW+50x10, BW+50x4, BW+50x4
Side bends: 100x7

Good all around.

[Heisman2]

Today's workout:

Paused bulgarian split squats: 70x6, 70x4, 70x4
Functional trainer bench press: 130x7, 130x5, 130x4
Seated rows: 170x7, 170x5, 170x4
60 degree decline sit-ups: 9/5/2

Good session.

[Heisman2]

Today's workout:

Cross-armed cable laterals: 10x13/6/3
Low pulley curls: 35x8/2/1
Trice isolation combo: 20x8/5/2 (overhead/pushdown/overhead)
Rear delt cable flyes: 10x9/2/1
Adductors: 30x4
Abductors: 25x4
Dorsiflexion: 5x18
Hip flexion: 20x9
Paused one-legged standing calf raises: 16
Cable Y raises: 20x8
Dumbbell wrist curls: 60x3/40x17 (gonna stick to lighter weight and higher reps)
Reverse wrist curls: 45x8/30x10 (barbell/EZ curl bar)
Leg extensions (3 second negative): 180x8/3/3
Leg curls: 90x3/70x3/50x3
Supination: 20x5 (gonna stick to lighter weight and higher reps)
Pronation: 30x5 (gonna stick to lighter weight and higher reps)
Standing cable rotations: 50x2 (gonna stick to lighter weight and higher reps)

Ok session overall. My weight was in the 146s the last few days but 145.6 today.

[Heisman2]

Today's workout:

High-bar back squats: 180x10/7/6
Paused flat bench press: 165x8/5/5 (gonna change this up as it's not working, I think with the pauses I need to do fewer reps. May stick to the 6-8 rep range and go down 10% each set or do cluster sets)
Leaning back underhand pulldowns: 140x7/6/5 (went down on weight for greater range of motion so I can get the bar all the way to my chest)
Nordic leg curls: 7
Side-bends: 100x8

Other than the benching this was all good.

[Heisman2]

Today's workout:

Deficit SLDL: 335x3
Incline dumbbell bench press: 65x10, 65x5, 65x4
Strict standing dumbbell rows: 55x8, 55x5, 55x4
60 degree decline sit-ups: 9/3/3

[MrSKIN]

Gjhm

[Heisman2]

Gjhm

Thank you!

Today's workout:

Dumbbell laterals: 25x10/4/3
Hammer curls: 45x6/1/1
Bent over laterals: 20x10/6/5
Lying EZ bar triceps extensions: 70x11/2/1
Adductors: 30x10
Abductors: 25x10
Dorsiflexion: 7.5x15
Hip flexion: 20x10
Paused one-legged standing calf raises: 19
Paused face pulls: 40x12
Dumbbell wrist curls: 40x20
Reverse wrist curls: 45x10/30x7 (barbell/EZ curl bar)
Leg extensions (3 second negative): 180x10/4/3
Leg curls: 90x7/4/4
Supination: 15x20
Pronation: 25x18
Standing cable twists: 30x12

Good all around. Making steady progress.