Heisman's log

[Heisman2]

Today's workout:

Paused high-bar back squats: 245x5x3 (all with ~70 seconds rest)
Paused flat barbell bench press: 185x5x3 (all with ~65 seconds rest)
Paused swivel-grip chin-ups: BW+90x2x3, BW+70x2x3, BW+45x3 (all with ~65 seconds rest)

Happy with all of this.

[Heisman2]

Today's workout:

Paused high-bar back squats: 185x5x7

That's it; upper body was still a bit sore from 2 days ago. These felt good. In particular I had a narrower stance the last 2 sets and that simply feels better, I will stick with it. Today is the last cold day fora while so training will pick up, starting tomorrow.

[Heisman2]

And here we go:

Paused high-bar back squats: 225x6x6
Nordic leg curls: 6x6
Paused flat barbell bench press: 155x6x6
Seated rows: 160x6x8
Cross-armed cable laterals: 10x10, dumbbell laterals: 20x11
Dumbbell curls: 30x10, Low pulley curls: 25x10
Rear delt cable flyes: 7.5x10, Bent over dumbbell laterals: 20x13
Lying EZ bar tricep extensions: 60x10, Cable kickbacks: 10x10

Very happy with all of this.

[EliKoehn]

Nice job. Paused reps are so much harder.

[Heisman2]

Nice Job. Paused reps are so much harder.

For me with squats they help prevent any pain issues so I love them for that purpose. They are much harder for me with benching; I've done paused and non-paused recently for benching and it's not even close.

Today's workout:

Paused high-bar back squats: 245x6x5
Lying leg curls: 90x6x6
Paused flat barbell bench press: 170x6x5
Leaning back underhand pulldowns: 140x6x6
Dumbbell laterals: 20x10, cross-armed cable laterals: 10x10
Dumbbell curls: 40x6, low cable curls: 30x7
One-armed tricep pushdowns: 20x6, one-armed overhead tricep extensions: 15x10
Bent over dumbbell laterals: 20x10, rear delt cable flyes: 10x7

Another great session today. No injuries... fingers crossed it stays this way, lol.

[Heisman2]

Today's workout:

Paused high-bar back squats: 265x6x4
Nordic leg curls: 6x4
Paused flat barbell bench press: 185x6x4
Standing dumbbell rows: 90x3x5
One-armed pulldowns: 100x3x5

This was all good. Slight ache in my right elbow. Need to be really careful if I'm squatting/benching 3x/wk to avoid tendinitis.

[Heisman2]

Today's workout:

Cross-armed lateral raises: 15x8, Dumbbell laterals: 20x10
Low-pulley forward-facing cable curls: 35x6, Spider curls/dummbell curls: 30x7/4
Bent over dumbbell laterals: 20x10, Rear delt cable flyes: 10x7
Overhead pulley tricep extension/Pulley kickbacks: 20x8/10x5, Lying dumbbell tricep extensions: 20x13
Dumbbell wrist curls: 30x15
Reverse curls: 45x6
Dumbbell wrist curls: 30x12
Supination: 10x12
Pronation: 15x15
Radial deviation: 25x15
Ulnar deviation: 30x15

Good workout all around.

[Heisman2]

Today's workout:

Paused high-bar back squats: 235x6x6
Nordic leg curls: 2x7
Paused flat barbell bench press: 162.5x6x6
Seated rows: 150x6x11
Cross-armed cable laterals: 20x7, dumbbell laterals: 20x10
One-armed overhead pulley tricep extensions: 20x7, one-armed underhand pulley kickbacks: 10x6
One-armed low-pulley forward facing curls: 35x6, dumbell curls: 30x7
Rear delt cable flyes: 10x7, bent over dumbbell laterals: 20x10

Nice progress from last week so quite pleased.

[Heisman2]

Today's workout:

Paused high-bar back squats: 255x6x5
Paused flat barbell bench press: 177.5x6x5
Underhand leaning back pulldowns: 140x6x8
I did 1 set of isolations for side delts, rear delts, biceps, triceps, and hamstrings after this, all with less weight than usual as I was quite fatigued at this point.

Overall great workout. Making steady progress.

[Heisman2]

Today's workout:

Paused high-bar back squats: 275x3x4, 275x1
Paused flat barbell bench press: 192.5x3x4, 192.5x1
Standing dumbbell rows: 90x2x7
One-armed lat pulldowns: 100x2x7

Good workout all around. Might try to hit PRs on the squat and bench press Tuesday as I have a meeting that morning that will cut my workout short.

[Heisman2]

Didn't end up lifting 2 days ago as I slept horribly the night before and I had the meeting so I didn't want to rush things.

Lifted today:

Paused high bar back squats: 275x1, 225x5x3
Flat barbell bench press: 195x4 paused, then 135x11 touch and go after a couple minutes rest
Swivel-grip chin-ups: BW+115x1 paused, BWx7 as a drop set

That's it. Knees were not super happy but with the 225 sets they felt ok after I slowed the tempo down some.

I think building up to a 405 squat is not in the cards currently. Gonna stick to squatting 225 with tempo reps/pauses and hopefully this will help build up the connective tissue in my knees to a more favorable place, and then I'll slowly increase weight over time.

[Heisman2]

Today's workout:

Paused high bar back squats: 225x3x5
Romanian deadlifts: 185x2x8
Bulgarian split squats: 20s x2x10

I will likely rotate deadlift variations in subsequent workouts, but I like this set-up. I'll add a couple isolation exercises and progress from there.

[Heisman2]

Flat barbell bench press: 185x5/165x5/135x7 (done as a dropset, first 2 mini-sets paused)
Swivel grip chin-ups: BW+90x4/BW+45x4/BWx3 (done as a dropset, first 2 mini-sets paused)
Dips: 14, 14
Seated rows: 140x8, 140x8
Incline dumbbell bench press: 50x10
Standing dumbbell rows: 70x7
Dumbbell partial laterals/cross-armed cable laterals: 20x8/10x4
Low pulley facing away curls/spider curls: 30x7/20x4
Bent over dumbbell laterals/rear delt flyes: 20x10/5x9
Overhead pulley tricep extensions/pulley kickbacks: 15x3/10x9

Good workout all around.

[Heisman2]

Today's workout:

Paused high-bar back squats: 225x3x6
Paused deadlifts: 315x2x5
Bulgarian split squats: 30s x10 (somehow tweaked my left lower leg a bit, nothing serious but called it after this set)
Rowing: 125 seconds at a ~2:00/500m pace at level 6.5 (gonna start tracking this more rigorously)

Good all around, I don't think the leg injury is serious at all and I don't think it will impact my next session.

[Heisman2]

Flat barbell bench press: 185x5/165x5/135x11 (done as a dropset, first 2 mini-sets paused)
Swivel grip chin-ups: BW+90x4/BW+45x5/BWx5 (done as a dropset, first 2 mini-sets paused)
Dips: 16, 16
Seated rows: 140x10, 140x10
Functional trainer bench press: 100x6
Functional trainer rows: 90x8/60x8
Rear delt cable flyes: 10x7
Low-pulley facing away curls: 35x3/25x4
One-armed pulley overhead tricep extensions/cable kickbacks: 10x6/10x6
Cross-armed cable laterals: 15x6

Good workout all around.

[Heisman2]

I was on vacation the last several days so did not train.

Today's workout:

Paused high bar back squats: 225x3x3
Dips: 3x8
Swivel-grip chin-ups: 3x8
45 degree decline sit-ups: 3x7
Dumbbell side bends: 90x3x4

Did all of this as circuits. Gonna probably keep up shorter full body workouts for awhile and work on overall fitness.

[Heisman2]

Today's workout:

Bulgarian split squats: 50x2x7
Flat barbell bench press: 165x2x8
Seated rows: 140x2x8

That's it, just gradually ramping back up. Everything feels good thus far.

[Heisman2]

Today's workout:

Functional trainer bench press: 2x100x10
Standing dumbbell rows: 90x7, One-armed pulldowns: 90x8
ATG split squats: 0x10, 10x10

Did the ATG split squats with my heel elevated and it helped my knee feel a lot more stable; very excited and happy about this.

[Heisman2]

Today's workout:

Paused high bar back squats: 225x2x6 (for whatever reason I had nausea during the 1st set so I stopped at 6 reps though I was strong enough for many more)
Dips: 16, 11
Swivel-grip chin-ups: 16, 11
Cross-armed cable laterals: 10x10
Overhead pulley tricep extension/cable kickbacks: 10x10/3
Bent over dumbbell laterals: 20x13
Low pulley facing away curls/spider curls: 25x10/20x4

I have no explanation for the nausea, that's not usually a problem for me. Otherwise quite happy with all of this.

[Heisman2]

Got called in to the morning shift so worked (still working) 12 hours. I did a quick workout in the earl morning.

Bulgarian split squats: 60x2x7
Flat barbell bench press: 165x13, 165x10
Seated rows: 165x13, 165x10

[Heisman2]

Sore from yesterday so just did a quick upper extremity workout:

Cross-armed cable laterals: 20x2/15x3/10x3
Low pulley facing away curls: 40x5/30x4
Rear delt cable flyes: 15x3/10x4/5x4
Triceps pulley combo (overhead/kickback/overhead/kickback): 15x6/10x11/5x7/5x6

[Heisman2]

ATG split squats: 20s x10, 30s x10 - I need to elevate my rear leg, which I will do next session.
Functional trainer bench press: 100x2x12
Standing dumbbell rows: 90x10, One-armed pulldowns: 90x10

Happy all around.

[Heisman2]

My biceps are surprisingly sore today, presumably from the pulldowns yesterday. So I just did 4 sets of high bar backsquats (135x10, 145x10, 155x10, 165x10), all of which felt good.

[Heisman2]

Quick workout today:

High-bar back squats: 185x2x10
Flat barbell bench press: 165x14, 165x11
Seated rows: 160x15, 160x11

This all felt good, liking these quick workouts.

[Heisman2]

Today's workout:

Dips: 20, 15
Swivel-grip chin-ups: 17, 13
Then I did various exercises for the shoulders/biceps/triceps/forearms. Legs felt a bit fatigued so rested them today.

[Heisman2]

Today's workout:

High-bar back squats: 195x10
Flat barbell bench press: 185x7, 165x9
Seated rows: 180x7, 160x9

This was good. Got interrupted with a phone call after the first set of squats so stopped legs there.

I got back from vacation ~2 weeks ago and went on a mini-cut as I put on a few pounds, now I'm back to a good place and will ramp up the calories again. Workouts should pick up nicely starting tomorrow.

[Heisman2]

Today's workout:

Paused deadlifts: 315x2x5
Paused bulgarian split squats: 70s x2x3
Leg extensions: 90x6/4 (one-legged), then 90x8 two legged but lying back at a slight decline, this burned so much, lol.
Nordic leg curls: 6

Then I did 1 giant set each for biceps, side delts, triceps, rear delts, and then did 1 set each of reverse curls, wrist curls, pronation, supination, ulnar deviation, radial deviation. Happy with all of this.

[Heisman2]

Today's workout:

High-bar back squats: 205x10, 10, 6
Flat barbell bench press: 185x8, 165x10
Seated rows: 180x8, 160x10

Happy with all of this. Upper body was still fatigued from last week so to get 1 more rep on each of those sets was great.

[Heisman2]

Today's workout:

Paused deadlifts: 335x2x5
Paused bulgarian split squats: 70s x4
Dips: 17
Swivel-grip chin-ups: 14

Then I did a bunch of shoulder/arm stuff. Really happy with how the deadlifts felt and a good session overall.

[Heisman2]

Today's workout:

High-bar back squats: 225x10, 225x6, 225x1 - right knee wasn't happy at the end of these sets but the squats felt good on my muscles. Probably need to descend more slowly than I did.
Flat barbell bench press: 185x8.5 - failed here, the 8th rep went up faster than the last session so I figured I'd go for 1 more.
Seated rows: 180x9

My upper body accumulates fatigue throughout the week which I think is a good thing. Just got to figure the squats out so I can make steady progress.