Heisman's log

[Heisman2]

Incline dumbbell bench press: 70x9, 60x6, 50x5
Seated rows: 180x9, 160x6, 140x6
Functional trainer bench press: 140x3, 100x5, 80x7
Underhand leaning back lat pulldowns: 180x3, 140x5, 110x7

That's it for today as I have a morning meeting to get to. Everything felt good.

[Heisman2]

Paused high bar back squats: 225x5x4
Paused deadlifts: 405x2
Paused bulgarian split squats: 50s x5

Changed my grip on the squats such that only my fingertips are on the bar and this felt good. I think I can squat 3x/wk if I don't have elbow issues. I'm going to switch to a more intuitive style of training where I just train whatever I feel like and see how this goes. Top goal is to get my squat up and I'll fit in upper body stuff around this.

[Heisman2]

Dumbbell laterals: 30x4/20x6/10x7
Dumbbell curls: 50x2/30x3/40x4
Bent over dumbbell laterals: 30x6/20x7/10x8
Lying EZ bar tricep extensions: 70x6/50x7/30x10
Cross-armed cable laterals: 15x4/10x4/5x4
Preacher dumbbell curls: 30x5/20x7/10x20
Rear delt cable flyes: 15x3/10x3/5x4
One-armed tricep pushdowns: 20x5/15x5/10x5

Leg extensions (3 second negative): 180x5, 135x6, 90x6
supersetted with:
Nordic leg curls: 5, 5, 3

Leg extensions: 180x5, 135x6, 90x7
supersetted with:
Leg curls: 135x5 partials, 90x3 then 2 partials, 45x7

Dumbbell wrist curls: 50x9, 40x10, 30x12
supersetted with:
Barbell reverse curls: 65x3, 55x4, 45x5

Adductors: 30x3/20x3/15x2
Abductors: 30x3/20x5/10x6

Supination: 20x3, 15x7, 10x12
supersetted with:
Pronation: 30x3, 25x7, 20x12

Paused one-legged standing calf raises: 12
Dorsiflexion: 18
Radial deviation: 30x3/20x8/10x10
Ulnar deviation: 30x8/20x17/20x12

This was all good.

[Heisman2]

Paused high bar back squats: 225x5x5
70 degree decline sit-ups: 6, 5, 5, 5
Standing cable twists: 35x6, 35x5
Dumbbell side-bends: 90x6, 90x5
Paused flat barbell bench press: 165x5, 165x2x4
Paused one-armed pulldowns: 110x5, 110x2x4
Paused bulgarian split squats: 60x4
Seated dumbbell shoulder press (70 degree angle): 40x3x9
Seated rows: 160x3x6
Cross-armed cable laterals: 15x4/10x4
Low-pulley curls: 30x5/20x4
One-armed overhead tricep extension/pushdowns: 15x8/6
Rear delt cable flyes: 10x6/5x4
Dumbbell wrist curls: 50x7/40x7
Barbell reverse curls: 45x11 followed by EZ bar wrist curls: 30x8
Nordic leg curls: 6
Leg extensions: 180x7 (first 4 with 4 second negatives)

Very happy with all of this, squats felt great. Mixed the core work in with the sets of squats.

[Heisman2]

Deficit RDLs: 315x3x5
70 degree decline sit-ups: 2x7
Standing cable side twists: 35x7
Dumbbell side bends: 90x7
Functional trainer bench press: 120x8, 120x5, 120x4
Barbell rows: 175x8, 175x8, 175x6
Decline push-ups: 17, 14, 13
Underhand leaning back lat pulldowns: 140x8, 140x7, 140x4

The deadlifts wore me out, lol. Need to increase my work capacity.

[Heisman2]

Paused high bar back squats: 225x5x6
70 degree decline sit-ups: 9, 7, 6
Standing cable twists: 40x5, 5
Dumbbell side-bends: 90x9, 5

That's it. Squats felt great. Quite ecstatic about the squats to be honest. Was gonna do some upper body stuff but still recovering from the last session. May go back to doing an upper/lower where the lower is just 5 sets of squats, 1 set of deadlifts and/or 1 set of bulgarian split squats. Might throw in 1 set of leg extensions and a leg curl variant. I really, really, really want to get my squat up and avoid injury, lol. This has been a nemesis of mine for over a decade now.

[Heisman2]

Flat barbell bench press: 210x1/185x3/155x7 (first 2 mini-sets paused)
Swivel-grip chin-ups: BW+135x1/BW+90x3/BW+45x4 (first 2 mini-sets paused)
Dips: BW+90x2/BW+45x4/BWx4 (first 2 mini-sets paused)
Seated rows: 180x5/160x3/140x6 (first 2 mini-sets paused)
Incline dumbbell bench press: 60x8/50x4/40x5
Standing dumbbell rows: 90x7/70x5/50x5

Then I did shoulder/biceps/triceps isolation work with bands. Good session overall.

[Heisman2]

Paused high-bar back squats: 225x5x7

This felt good. Stopped here as I had a phone interview. I timed this so I finished the squats just before the interview and I thought it would be 5-10 minutes but the interview ended up being 30 minutes by which time I was completely cooled down and hungry, lol. If curious, the interview was for an article on baby development.

Anyways, squats are progressing quite nicely.

[Heisman2]

Flat barbell bench press: 215x1/185x3/155x8 (first 2 mini-sets paused)
Swivel-grip chin-ups: BW+140x1/BW+90x2/BW+45x5/BWx3 (first 2 mini-sets paused)

Seated dumbbell shoulder press: 50x7, 40x11, 30x15
supersetted with
Barbell rows: 175x11, 155x10, 135x11

Functional trainer bench press: 100x7, 100x5, 100x4
supersetted with
Leaning back underhand pulldowns: 140x6, 140x6, 140x4

Cross-armed laterals: 15x4->10I/10x3->10I/5x4->10I (meaning 4 reps, then a 10 second isometric)
Dumbbell preacher curl/spider curl: 30x6/20x7
Overhead tricep extension/pushdown: 20x6/15x6
Rear delt cable flyes: 10x4/5x6

Good workout all around.

[Heisman2]

70 degree decline sit-ups: 10
Standing cable twists: 35x10
Reverse curls: 65x5
Dumbbell wrist curls: 50x5/40x6
Supination: 20x3/15x4/10x9
Pronation: 30x3/20x7/15x12
Radial deviation:20x13
Ulnar deviation: 30x12
Rowing at level 10: 5 minutes

[Heisman2]

Paused high bar back squats: 245x5x5
Deficit RDL's: 315x6
One-legged leg extensions: 115x4 partials/90x4/70x5/45x5
Nordic leg curls: 9

This all felt good. Quite happy with the squats.

[Heisman2]

Flat barbell bench press: 195x2/185x2/175x3/165x4/155x4/145x5/135x6 (all sets paused except the last one)
Swivel-grip chin-ups: BW+115x2/BW+90x2/BW+70x3/BW+45x4/BW+25x5/BWx3 (all paused, felt some tightness in the axillae on the last set so stopped at 3 reps)
Dips: 15, 13
Seated rows: 140x15, 140x13
Incline dumbbell bench press: 50x8
Standing dumbbell rows: 70x8
Cross-armed lateral raises: 20x1.5/15x1.5/10x3/5x4
Preacher curls, spider curls: 40x2/30x4, 20x8 (for the L arm I had to assist with the preacher curls at 40 pounds and the last 2 reps on 30 pounds)
Triceps: right arm did overhead extensions, left arm did pushdowns due to some elbow pain - gonna stop doing overhead extensions for a week or two and stick to pushdowns
Bent over dumbbell laterals, rear delt cable flyes: 20x17 (including partials), 10x2/5x3

Good workout all around. Wasn't fully recovered from the last session but got good work in.

[Omni]

Numbers looking good, are you still on a slow bulk at the moment? How's the scale been moving?

[Heisman2]

Numbers looking good, are you still on a slow bulk at the moment? How's the scale been moving?

Weighed 151.0 this morning, so things are going well, and yes I am slow bulking.

Today's workout:

Paused high bar back squats: 245x5x6
Leg extensions: 180x6/135x5/90x6/45x7
Leg curls: 135x3/90x6/45x4

Good workout. My left glute/hamstring tie-in was slightly sore when warming up and during the first working set of squats but I had no real pain and then there was no discomfort after that. However, due to that I did not do any deadlifts today. The squats otherwise all felt good. The last set was quite difficult.

Yesterday my left biceps felt fine but I slept with my arm in some weird position overnight and when I woke up my left biceps feel slightly pulled. I don't plan to do upper body again for 2 days so hopefully this will be a non-issue. I'd hate to have progress derailed due to sleeping weirdly, lol.

[Heisman2]

Flat barbell bench press: 220x1/185x3/165x6/135x9 (first 3 mini-sets paused)
Swivel-grip chin-ups: BW+140x1/BW+90x4/BW+45x5/BWx4 (first 3 mini-sets paused)

Seated dumbbell shoulder press: 50x8, 40x12
supersetted with
Barbell rows: 175x12, 155x8

Functional trainer bench press: 100x7/70x5
Leaning back underhand pulldowns: 140x8/90x8
Dumbbell laterals: 20x10/10x8
Bent over laterals: 10x20

This workout was great. The 220 bench was a true 1RM grinder RPE 10. My right lat started cramping a bit during it so I probably got slightly asymmetric at one point but I think it was definitely legit. The top pull-up with 140 was with a full range of motion; last workout I did the 140 and I did get my chin to the level of my hands but not much above but this time I was able to get all the way up. Overall very pleased with all of this. Also, checked my waist measurement this morning and it was right at 31", which is also good.

[Heisman2]

Paused high bar back squats: 245x4x7, 245x3
Leg extensions: 90x11/6/4
Nordic leg curls: 10

That's it; squats felt good. Back was a bit pumped after so didn't do any other compound movements. I may bump up the weight next time or make it a light day depending on how I feel.

[Heisman2]

Lateral raises: 30x5/20x5/10x7
EZ bar curls: 90x3/70x3/50x6
Bent over dumbbell laterals: 30x9/20x9/10x8
One-armed tricep pushdowns: 20x4/15x5/10x8
Supination: 10x13/10x10/10x7
Pronation: 15x15/15x12/15x9
Dumbbell wrist curls: 50x6/40x12/30x21
Reverse curls , reverse wrist curls: 65x4,30x6/55x5,30x5/45x8,30x5
Ulnar deviation: 30x7/20x15/15x27
Radial deviation: 25x7/15x12/10x17

Simple workout, wanted to give my upper body a brief break from the compound exercises.

[Heisman2]

Paused high bar back squats: 265x5x4
Paused bulgarian split squats: 70x3
Leg extensions: 90x12/6/3
Leg curls: 70x10/3/2

Good workout overall, particularly as I only slept ~4 hours last night. Squats all felt good, definitely getting stronger.

[Heisman2]

Flat barbell bench press: 195x3/165x6/135x10 (1st 2 sets paused)
Swivel-grip chin-ups: BW+115x3/BW+70x4/BWx6 (1st 2 sets paused)
Dips: BW+45x6, BWx12
Seated rows: 160x7, 140x11
Incline dumbbell bench press: 50x8
Standing dumbbell rows: 70x11
Then I did 1 set each for biceps/triceps/side delts/rear delts.

Felt good to get triples on the top set, particularly as I got doubles with the same weight 12/5.

After my squats last session my lower back started bothering me a lot throughout the day. Felt much better yesterday. We'll see how it feels when I try to squat on Saturday.

[Heisman2]

Paused high bar back squats: 265x5x5
Paused bulgarian split squats: 70x4
Leg extensions: 90x13/5/4
Nordic leg curls: 1

Tuesday night while sitting on a stool in a patient room everything felt normal and then when I stood up to leave I felt like I pulled my left hamstring. No idea how I managed to do it. It was bothering me quite a bit that night, felt normal the next day, and I didn't feel it at all while squatting today. However, when I did the 1st rep of the Nordic leg curls I did feel it so I called it there. The squats themselves felt very good; the sets were also difficult. Overall quite pleased with how the squats are going.

[Heisman2]

Flat barbell bench press: 165x5x5
Leaning back underhand pull-downs: 140x5x5
Seated dumbbell press: 50x6/40x5/30x5
Functional trainer chest supported rows: 100x5/70x5/50x5
Functional trainer bench press: 100x7/60x6
Swivel-grip chin-ups/inverted rows: 8/5

Good workout. I'm continuously debating what I want to do with isolations. I'm happy with how all of my compound lifts are going.

[Heisman2]

Decided to do a shoulder/arm workout:

Cross-armed cable laterals: 15x5, 10x6, then dumbbell laterals: 20x8
Low pulley curls: 30x6, 25x6, then dumbbell curls: 20x7
Rear delt cable flyes: 10x7, 7.5x7, then bent over dumbbell laterals: 10x12
One-armed tricep pushdowns: 15x9, 15x8, then overhead tricep extensions: 10x15
Reverse wrist curls: 65x6, 55x7, 45x9
Dumbbell wrist curls: 50x6, 40x12, 30x15
Supination: 15x5, 10x11, 7.5x13
Pronation: 25x5, 17.5x13, 15x14
Radial deviation: 20x10, 15x12, 10x17
Ulnar deviation: 30x10, 25x15, 20x18

[Heisman2]

High bar back squats: 265x6, 265x5, 265x4, 225x5, 225x6 (1st 3 sets with brief pauses, 4th set with long pauses, 5th set with no pauses)
Paused bulgarian split squats: 70sx5
Leg extensions: 90x12/5/4
Leg curls: 45x13/5/3

I was not fully recovered from the last squat session so considering that this went well. I'm squatting Tue/Sat so I'm fresher on the Sat sessions; we'll see how it goes next time.

[Heisman2]

Flat barbell bench press: 225x0, 165x11, 165x8, 165x5
Swivel-grip chin-ups: BW+70x6, BW+45x6, BW+25x8
Dips: 16/3/2
Inverted rows: 10/3/3/3
Incline dumbbell bench press: 50x11
Standing dumbbell rows: 50x18

Warming up on bench I did not feel very strong so I knew 225 was a long shot. Happy with all the other sets. Weighing ~152 now and upper body is looking a bit bigger.

[Heisman2]

Pulley curls, Low cable curls, Spider curls: 30x6, 25x6, 20x10
Cross-armed cable laterals, Dumbbell laterals, Leaning cable laterals: 15x6, 20x9, 10x8
Tricep pushdowns, Overhead tricep extensions, Cable cross-armed extensions: 15x12, 15x10, 15x6
Rear delt cable flyes, Bent over laterals, One-armed rear delt cable flyes: 10x8, 20x12, 5x8
Reverse curls: 65x7, 55x8, 45x11
Dumbbell wrist curls: 50x11, 40x13, 30x18
Supination: 20x5, 15x11, 10x15
Pronation: 30x5, 22.5x11, 15x15
Radial deviation: 20x12, 20x9, 15x14
Ulnar deviation: 30x13, 30x10, 22.5x15

Good session today. I'm curious if this impacts my upper body compound movements Sunday.

[Heisman2]

High bar back squats: 275x4, 275x3, 255x4, 255x4, 245x6, 225x6 (1st 4 sets were paused)
Paused bulgarian split squats: 70s x6
Leg extensions: 90x15/6/4
Leg curls: 70x10/3/3
Paused one-legged standing calf raises: 12

I'm so thrilled with how the squats are feeling. Not really having any pain. Gonna start varying the weight/rep range a lot.

[Omni]

High bar back squats: 275x4, 275x3, 255x4, 255x4, 245x6, 225x6 (1st 4 sets were paused)
Paused bulgarian split squats: 70s x6
Leg extensions: 90x15/6/4
Leg curls: 70x10/3/3
Paused one-legged standing calf raises: 12

I'm so thrilled with how the squats are feeling. Not really having any pain. Gonna start varying the weight/rep range a lot.

Looks good man, how accurately are you tracking intake? What is your tdee and surplus at the moment? Are you still in a slow bulk?

[Heisman2]

Looks good man, how accurately are you tracking intake? What is your tdee and surplus at the moment? Are you still in a slow bulk?

I'm not tracking calories but I'm eating mostly the same things on a daily basis. I'm just watching the scale slowly creep up over time while in the mirror I don't look like I'm putting on fat. I'm somewhere in the 2,500-3,000 kcal/d range.

Today's workout:

Paused flat barbell bench press: 170x5x5
Paused leaning back underhand pulldowns: 120x5x7
Seated dumbbell shoulder press: 50x8/30x7
Paused functional trainer rows: 90x8/60x7
Functional trainer bench press: 80x10
Seated rows: 140x11
Decline push-ups: 20
Pull-ups: 14

All of this was good.

[Heisman2]

Quick workout before work today:

Cross-armed cable laterals, dumbbell laterals: 15x5, 20x10
Pulley curls, Incline low pulley curls: 30x7, 25x6
Rear delt cable flyes, bent over laterals: 10x7, 20x14
Lying EZ bar tricep extensions, one-armed tricep pushdowns: 60x9, 15x9
Barbell reverse curls/EZ bar reverse wrist curls: 60x7/30x10, 45x12/30x5
Dumbbell curls: 50x10, 20x14
Supinaton: 15x8, 10x11
Pronation: 20x10, 15x15
Radial deviation: 20x10, 15x14
Ulnar deviation 25x15, 20x25

This all felt good.

[Heisman2]

I wasn't fully recovered from the last squat session but did this:

High bar back squats: 275x5, 245x6, 225x5, 225x6 (1st 2 sets with brief pauses, 3rd set with long pauses, 4th set with no pauses)
ATG split squats: 15

Not much but I'm still thoroughly enjoying squatting and not having any pain issues at all with the work sets, which is key. I think I'll start keeping the Saturday sessions heavier and the Tuesday sessions lighter.