Heisman's log

[Heisman2]

Worked out today. Ate a lot leading up to it as my weight was still down from before I got sick.

Deadlifts:
warmup
445 x 1
405 x 8

Alright, I warmed up to 275 x 1 and that was the lightest 275 has ever felt and my form was good. I then got over excited when I got up to 405 and let my back round a bit. With the 445 my back rounded some and I was strong enough to do more but didn't want to proceed with bad form. However, I wanted to get something out of this, so I told myself I would set a PR with 405. My previous best was 405 x 7 so this is a PR, and it was all heart for the last couple of reps. I have done 445 x 7 previously and certainly at that time I was strong enough to do more than 405 x 8 but I am really happy about this not only because it's a PR but because my last couple of workouts have been subpar relative to what I could do before my recent layoff and I figured this would be too. So a very strong set when in reality I would anticipate this would be a day where I get back into deadlifting and my next deadlift workout would have been one where I would make progress.

Back squats with 3 second pauses:
warmup
225 x 8 x 3

These all felt good and they were hard. I definitely was feeling it after the deadlifts but this is also the first time I've done pauses in awhile and again I used my new squat form. No pain at all. Very happy with this.

Overall, great workout.

[Heisman2]

Nice workout today even after the deadlifts yesterday:

Incline dumbbell bench press:
warmup
60 x 12
60 x 7
60 x 5
50 x 9
50 x 6

Dips:
15
10
7
6
5

Hammer grip machine shoulder press:
warmup
120 x 3
110 x 4
100 x 5
90 x 6

Face pulls:
warmup
70 x 3 x 10

Lateral raises:
20 x 10
20 x 7

Tricep overhead extensions/pushdowns:
warmup
50 x 6/4
50 x 5/3

Everything felt good.

[Heisman2]

Lifted today:

One armed pulldowns:
warmup
170 x 0

I warmed up to 140 x 1 and that felt good so I went for a PR and didn't get it (half way down with both arms). I was pretty irritated with myself for attempting this as there was no need to do it and I am still a bit fatigued from the deadlifts two days ago. Not going for a PR on these again for awhile. Part of the problem is that 170 is more than I weigh so it's difficult for me to get this in position and that drains me going into the lift but that's an excuse.

Weighted pullups:
warmup
BW + 90 x 3 x 3
BW + 70 x 2 x 3
BW + 45 x 5
BW + 25 x 6
BW x 10

These felt ok. I need to start doing these more regularly again.

Cable rows:
warmup
150 x 6/7/8

High bar rows:
140 x 6
120 x 8

Low pulley curls/dumbbell curls:
25 x 5/40 x 3
25 x 6/35 x 3
25 x 5/30 x 4

Incline hammer curls/dumbbell curls:
25 x 8/2

Overall despite the irritation at the start this was a very good workout. 4 full sets of biceps too; most I've done in a very long time. We'll see how may biceps feel tomorrow.

[Heisman2]

Did legs today:

Back squats with 3 second pauses:
warmup
245 x 8 x 3

20 pounds more than 3 days ago; my back was still feeling a bit fatigued from the deadlifts and squats 3 days ago as well. All reps felt good, no pain. Very happy with my new form.

One-legged leg extensions:
warmup
160 x 1
100 x 10

Quads were dead after the squats.

Assisted glute ham raises:
2 x 10

These felt fine.


My chest is still store from two days ago and my lats/bis are sore from yesterday. Overall 3 very good sessions in a row. I will try to train tomorrow and Tuesday, and then possibly early Wednesday. Starting Wednesday I have another stretch of 4 nights (6pm - 4am) during which I may or may not train depending on how I feel.

[Heisman2]

Nice workout today:

Incline dumbbell bench press:
warmup
60 x 13
60 x 7
60 x 5
50 x 9
50 x 6

Dips:
16
8
8
6
6

Hammer grip machine shoulder press:
warmup
120 x 3
110 x 4
110 x 4

Face pulls:
warmup
70 x 3 x 12

Lateral raises:
20 x 12/10/8

Tricep overhead extensions/pushdowns:
50 x 7/4
50 x 6/3
50 x 4/2

Overall happy with this. My triceps tired out quickly on the dips.



Off topic, but does anyone know if the view counts for this thread are accurate? Between my post yesterday and today it went up 85 views, which may be real but I have a hard time believing there are 85 people who are following this with no one posting. If there really are then I wonder how many viewers there typically are for the main section.

[Heisman2]

Nice session today:

Weighted pullups:
warmup
BW+90 x 5
BW+90 x 4 x 3
BW+70 x 4
BW+45 x 7
BW+25 x 6

Seated rows:
warmup
150 x 2 x 11
150 x 10

High bar rows:
warmup
160 x 5
140 x 6
120 x 8

Low pulley curls/dumbbell curls:
30x4/40x4
25x7/35x4
25x5/30x4

Seated hammer dumbbell curls:
25x8

Overall very good workout. Pullup strength is coming back nicely.

Tomorrow I will try to get to the gym early to squat, and then tomorrow night I start a stretch of 4 night shifts. Hopefully I'll feel good enough to get in one workout in the middle of the stretch so nothing gets detrained.

[Heisman2]

Made it to the gym this morning:

Back squats with 3 second pauses:
warmup
255 x 8 x 3

This was very hard; grinded up the 3rd rep on multiple sets. I was weaker going into this than my last squat workout which I attribute to lifting quite early today. Happy I made it through.

Assisted glute ham raises:
3 x 12

These felt great, huge hamstring pump after them which I don't normally get to this degree but no pain of any sort so I'm all for it.

[Heisman2]

Stop spamming my forum

Thank you (for anyone curious, a poster was attempting to get to 50 post by spamming my journal. He got BOZZed).

Proud of myself; worked last night, shift ended at 04:00, didn't get out until 05:00 and made it to the gym:

Incline dumbbell bench press:
warmup
65 x 10
65 x 7
65 x 6
65 x 6
65 x 5
65 x 4

Weighted pullups:
warmup
BW+115x2
BW+90x4
BW+70x6
BW+45x8
BW+25x6

Hammer grip machine shoulder press:
warmup
130x4
120x4

Pulley rows:
warmup
170x5

Overhead tricep extensions/pushdowns:
warmup
50x7/4
45x7/3

Low pulley curls/dumbbell curls:
30x7/30x6
25x7
30x4

Overall got what I wanted - a sufficient workout to prevent me from losing any progress I have made. Two more nights to go in this stretch.

[Heisman2]

Went to sleep this morning at around 5:45am and got up at 10:30am. I wasn't planning to lift today but I felt good and managed a two step vertical of ~30" with minimal warm up in my apartment so I figured my body was good to go.

Paused high bar back squats:
warmup
265 x 8 x 3

I think this may be a PR; I cannot remember. These felt good. Was leaning over too much on the last set specifically but such is life.

Assisted glute ham raises:
3x12

Very happy with the squats. Last night shift in my current stretch is tonight. The last 3 nights have all been quite busy so I expect the same.

[Heisman2]

Yesterday I felt like crap the whole day. I am terrible transitioning between nights and days. Got up early this morning and went to the gym:

Incline dumbbell bench press:
warmup
65 x 12/8/6/5/5

These felt very good.

Weighted dips:
BW+25 x 7/7/7/7/5

These also felt good.

Seated hammer grip miltary press:
warmup
130 x 3
120 x 3
110 x 5

Facepulls:
40 x 3 x 20

Lateral raises:
25 x 8
20 x 10
20 x 8

Tricep overhead extensions/pushdowns:
55 x 4/5
50 x 6/4
45 x 6/3

Overall a very good workout. I'm working the next 7 days with various shifts but I should be able to make the gym most days.

[Heisman2]

I had a nice workout today:

Weighted pullups:
warmup
BW+115x3
BW+90x5
BW+70x6
BW+45x6
BW+45x5
BW+25x6
BW+25x6
BW+25x5

Seated rows:
warmup
150x5
180x3
200x1

High bar rows:
100x12

Dumbell curls:
35x1/40x1/45x1/30x8

Overall felt good.

[Payton1221]

Weighted pullups:
warmup
BW+115x3
BW+90x5
BW+70x6
BW+45x6
BW+45x5

I recall you saying that you lift in a serious gym, but if you want to catch more than a few envious stares, go to a local gym and do this when you're on vacation Having worked out at home for so long, I actually enjoy a workout in a public setting a couple of times when we go on vacation.

[Heisman2]

I recall you saying that you lift in a serious gym, but if you want to catch more than a few envious stares, go to a local gym and do this when you're on vacation Having worked out at home for so long, I actually enjoy a workout in a public setting a couple of times when we go on vacation.

I do actually get looks for my pullups, but I will do this at some point and see what happens.

I squatted today:

3 second paused high bar back squats:
warmup
305x1

Called it there. I'm a bit sleep deprive and I again ended up staying 2 hours past when my shift ended, screwing up my eating and timing for lifting, so I didn't have the energy to go for 275 x 8 x 3 like I wanted to. Just worked up to 305 and my form started to break down a bit so I called it here. Felt ok though.

I'll take tomorrow off (chest is still sore from 2 days ago and lats are quite sore from yesterday) and get back at it Friday. Tomorrow I have an anesthesia shift and will be intubating people for the first time... I'm not looking forward to it.

[Heisman2]

Ate a lot of food today because a lot of free food was available. Then I went to the gym.

Incline dumbbell bench press:
warmup
70 x 9.5
70 x 5
65 x 5
60 x 2 x 6

This all felt good.

Weighted dips:
warmup
BW+25 x 11
BW+25x8
BW+25x7
BW+25x2x6

These also felt good.

Hammer grip machine shoulder press:
warmup
130x2
110x7
90x7
70x9

Facepulls:
50x2x20

Lateral raises:
25x5
20x14

Tricep overhead extensions/pushdowns:
55x9/1
50x9/2
45x10/3

Overall a good workout.

Only 3 more ED shifts and I'm done with this rotation. Then I can get back to a more regular sleep schedule.

[Heisman2]

Worked out this morning before having a very hectic day at work.

Weighted pullups:
warmup
BW+135x1

I felt weak during warmups so I just wanted to hit this and be done with it. Didn't feel strong. Combination of workout last night, poor sleep, and early session today.

One armed pulldowns:
70x12
80x12
90x6

Seated rows:
warmup
140x12
150x6

High bar rows:
100x12
120x8

Low pulley curls/dumbbell curls:
30x6/40x4
25x10/35x3
25x7/30x4

Hammer curls:
25x10

Felt fine overall. Real hectic day at work. Hopefully tomorrow will be more smooth.

[Heisman2]

Worked out early this morning before another demanding shift, including one really sad case.

Backsquats:
warmup
135x10
155x10
175x10
195x10

Assisted glute ham raises:
3x12

That's it, felt good. I was tired and felt weak going to the gym so I decided to do more reps and less weight. One more shift and I'm done with this rotation.

[Heisman2]

Lifted today:

Incline dumbbell bench press:
warmup
70x10/6/5/5/4

Weighted dips:
warmup
BW+45x7/6/6/5/5

Hammer grip machine shoulder press:
warmup
140x2
130x3
120x4
110x5
100x6

Tricep overhead extensions/pushdowns:
60x4/3
55x6/3
50x6/3

Lateral raises:
25x8/6

Overall a nice session. Still catching up on sleep.

[Payton1221]

Lifted today:

Incline dumbbell bench press:
warmup
70x10/6/5/5/4

Do you time your rest periods? I've noticed that you frequently post subsequent sets with reps much lower than the first set which I'm assuming is due to a minimal rest period.

[Heisman2]

Do you time your rest periods? I've noticed that you frequently post subsequent sets with reps much lower than the first set which I'm assuming is due to a minimal rest period.

That is correct. Longer rest periods would likely be better but I am generally somewhat short on time so life goes on. If I am making progress on my first set I am happy.

Lifted today:

Pullups:
warmed up to BW + 115 x 1 and it didn't feel very explosive. I was actually sore while warming up. I must be fatiguing my lats somewhat with my pressing workout. I just did bodyweight pullups instead.
15
12
8
7
7

Seated rows:
warmup
160 x 2 x 10
120 x 18
120 x 12

High bar rows:
140 x 8
120 x 10
100 x 12

Low pulley curls/dumbbell curls:
35x2/45x4
two more sets after this; I cannot remember the weight



I need to either start doing this workout the day before my pressing workout or I need to start combining pressing/pulling movements again and do them every other day while alternating high and low reps Things to think about.

Also, I started doing more elliptical work again, although I didn't ease into it and my hips/glutes are sore. Hopefully this won't impact my squats tomorrow. How sad would that be if the elliptical prevented me from squatting well, lol.

Lastly, I'm still not fully recovered on sleep but will go to sleep early tonight and hopefully finally be back to normal.

[Heisman2]

Sleep still isn't where I want it to be. Went to sleep at 9:30pm yesterday and woke up at 3:30am today. We'll get there.

Back squats:
warmup
225 x 11
225 x 2

The first set was a PR. The second set I had a sharp pain on the anterior-medial portion of my right knee cap so I stopped there. I didn't feel any pain during the first set. I'm gonna chalk this up to a fluke think and I doubt I'm seriously injured at all.

One-legged leg extensions:
warmup
160 x 3 x 6

Assisted glute ham raises:
3 x 12

Leg press:
worked up to 280 x 5 and felt this in my knee a tiny bit


Overall very happy with the 225 x 11. I can sense higher reps are going to start paying off in a big way.

[Payton1221]

. . . If I am making progress on my first set I am happy.

You're right. I call that my "money set!" After that, I'm just trying to get some volume in and I'm more inclined to use alternative exercises too without being so OCD about poundages and reps.

Sorry to hear about the sleep problem. To the ignorant, they might say "what's the big deal? Read a book, surf the net, or clean your house." But my mom had a major problem with sleep a few years ago and the sun actually came UP before she fell asleep some days. She's a strong, Strong, STRONG woman, but she told me that she cried over that occasionally.

[Payton1221]

From another thread:

Here in America at Walmart I can buy canned salmon that has 1200mg of EPA + DHA per serving at only 50 cents a serving. I can have two servings a week and meet the general health recommendation for only 1 US dollar.

How do you usually eat your salmon? My wife will occasionally buy farm-raised fillets. Wild caught is better but costs ~$16/lb versus $8/lb for farm raised. The canned salmon is wild caught and I like to fit it debone/de-skin the meat and add lots of onions, an egg, some breadcrumbs, and some Cajun seasoning to make two HYOOOGE patties. The patties are very fragile and I start with the first side on an already heated and lightly oiled pan on medium to low-med heat. I cook for ~2.5 minutes and gently flip for another 2-2.5 minutes and voila' . . . done!

[Heisman2]

You're right. I call that my "money set!" After that, I'm just trying to get some volume in and I'm more inclined to use alternative exercises too without being so OCD about poundages and reps.

Sorry to hear about the sleep problem. To the ignorant, they might say "what's the big deal? Read a book, surf the net, or clean your house." But my mom had a major problem with sleep a few years ago and the sun actually came UP before she fell asleep some days. She's a strong, Strong, STRONG woman, but she told me that she cried over that occasionally.

That's really bad; hopefully she got over it ok. I think I'm back to normal now. I could take melatonin for this issue (it's best used in this exact situation where you want to reset your sleep cycle) but I prefer to avoid meds if at all possible.

From another thread:



How do you usually eat your salmon? My wife will occasionally buy farm-raised fillets. Wild caught is better but costs ~$16/lb versus $8/lb for farm raised. The canned salmon is wild caught and I like to fit it debone/de-skin the meat and add lots of onions, an egg, some breadcrumbs, and some Cajun seasoning to make two HYOOOGE patties. The patties are very fragile and I start with the first side on an already heated and lightly oiled pan on medium to low-med heat. I cook for ~2.5 minutes and gently flip for another 2-2.5 minutes and voila' . . . done!

LOL, you could have just asked me in that thread! I actually will take the salmon and mix it with spinach and broc****, microwave it, and then mix scrambled eggs into it. This tastes great to me.

Nice workout today:

Incline dumbbell bench press:
warmup
70x11
70x6
70x5
70x5
70x4

Weighted dips:
warmup
BW+45x9
BW+45x6
BW+45x5
BW+25x7
BW+25x6

Hammer grip machine shoulder press:
warmup
150x1
150x1
150x1
100x7
100x6

Face pulls (really strict form):
warmup
50x5
60x5
70x5
80x1

Lateral raises:
25x10
25x8
25x5

Overhead tricep extensions/pushdowns:
warmup
60x6/3
60x5/3
60x3/2


I am steadily making progress with this. We'll see how pullups go tomorrow. If I have another subpar session I will change things up.

[Heisman2]

Nice workout this morning:

Weighted pullups:
warmed up to BW+90x1 - strength still wasn't there but I decided to switch gears and just start doing more volume work
BW+25x13
BW+25x8
BW+25x7
BW+25x7
BW+25x6
BWx10
BWx7

Seated rows:
170x7
160x8
160x8
150x8
150x10 (leaned back a bit more as my starting position for this set)

High bar rows:
160x6
140x8
140x8
140x7
120x10

Low pulley curls/dumbbell curls:
35x3/45x3
30x5/40x3
25x6/35x3
20x10/30x4

Hammer curls:
30x7

Overall felt good. Will squat tomorrow and hope my knee is fine. Gonna keep doing lighter weight and more volume on back days for awhile.

[Heisman2]

Nice session today.

Back squats:
warmup
275x3
225x3x7

These felt good. Leaned forward a bit on the 275x3 but no knee pain!

Leg press:
warmup
340x5

Assisted glute ham raises:
3x12

One-legged leg extensions:
warmup
160x2x8
160x6

Happy with this, especially the lack of knee pain.

[Heisman2]

Tried something new by doing LISS cardio right before my workout (I do LISS while reading medical stuff as I can find it to boring to get through efficiently otherwise); I then did not have great energy in the gym AND my feet were cramping (I've never experienced this before). Nonetheless, had a nice session:

Incline dumbbell bench press:
warmup
75x7
75x5
70x6
70x5
65x5

Weighted dips:
warmup
BW+70x7
BW+70x5
BW+45x7
BW+45x5
BW+25x8

Hammer grip machine shoulder press:
warmup
160x1

Tricep overhead extensions/pushdowns:
warmup
65x2/2

That's it, felt good all around. Legs are quite sore from the session yesterday.

[Payton1221]

Tried something new by doing LISS cardio right before my workout

Not sure if you ever try the HIIT variety, but I read an article that shed new light (to me) about it: https://tonic.vice.com/en_us/article...-workout-sucks
Have you researched HIIT and come to any conclusions?

I was doing HIIT some (either 1 minute ON and 1 minute OFF of sprinting or an 8x8 of front squats with minimal rest . . . 10s initially and then 10-12 breaths later). Both were a real challenge, and I somewhat enjoyed doing them, but if there's nothing special about them, I think I'll stick primarily to my 30-45 minute bike rides outdoors that's more enjoyable and probably burns as many cals as the sprinting and more cals than the front squats.

[Heisman2]

Not sure if you ever try the HIIT variety, but I read an article that shed new light (to me) about it: https://tonic.vice.com/en_us/article...-workout-sucks
Have you researched HIIT and come to any conclusions?

I was doing HIIT some (either 1 minute ON and 1 minute OFF of sprinting or an 8x8 of front squats with minimal rest . . . 10s initially and then 10-12 breaths later). Both were a real challenge, and I somewhat enjoyed doing them, but if there's nothing special about them, I think I'll stick primarily to my 30-45 minute bike rides outdoors that's more enjoyable and probably burns as many cals as the sprinting and more cals than the front squats.

I've looked into HIIT. I like it a lot. I don't think it's this amazing thing that is vastly superior to other cardio but I think it's great for people who are in shape enough to do it and short on time. I think there probably are health benefits to it due to the high heart rates achieved that aren't obtained with other forms of cardio. The article you linked does not surprise me at all; I think the health benefits are separate from any extra fat loss. One thing to keep in mind when reading up about it is to differentiate hard intervals from true HIIT. What you're describing I would consider intervals, not HIIT. I like intervals for the same reason though so it makes no real difference but just something to keep in mind when looking at the literature. I think if you do intervals/HIIT twice weekly and do regular cardio otherwise that would be the best of both worlds. Alternatively you could just incorporate some intervals on your regular bike rides.

Are you familiar with the term "Tabata"? I'm guessing so with the front squats but just want to be sure.


Anyways, I myself did 20 minutes of hard intervals today on the elliptical that actually went a bit too well almost as I started getting some bronchial hyperactivity but I held it together and didn't have a full blown coughing fit. My fitbit said my HR got up to 160 but that has to be a misread; I'm quite confident it got a lot higher than that. Later I lifted:

Weighted pullups:
warmup
BW+45x11/6/5
BW+25x9/6
BWx8

Seated rows:
warmup
180x5
170x7/7/5
160x8

High bar rows:
warmup
160x8
140x8/8/8

Low pulley curls/dumbbell curls:
35x6/45x2
30x6/40x3
25x8/35x4

Hammer curls:
25x10

Overall very happy with this. Arms were really tight afterwards.

[Payton1221]

I've looked into HIIT. I like it a lot. I don't think it's this amazing thing that is vastly superior to other cardio but I think it's great for people who are in shape enough to do it and short on time. I think there probably are health benefits to it due to the high heart rates achieved that aren't obtained with other forms of cardio. The article you linked does not surprise me at all; I think the health benefits are separate from any extra fat loss. One thing to keep in mind when reading up about it is to differentiate hard intervals from true HIIT. What you're describing I would consider intervals, not HIIT. I like intervals for the same reason though so it makes no real difference but just something to keep in mind when looking at the literature. I think if you do intervals/HIIT twice weekly and do regular cardio otherwise that would be the best of both worlds. Alternatively you could just incorporate some intervals on your regular bike rides.

Are you familiar with the term "Tabata"? I'm guessing so with the front squats but just want to be sure.

Great insight, and you're right . . . what I call HIIT is just a really, really hard effort, but I'm sure there's a little more in reserve.

What are your thoughts on how these hard intervals can tap into your recovery? The 4 minute Tabata (that's where I got the impetus for the front squats; although, I had forgotten what they were called), probably doesn't impact my recovery, but the 20 minutes of sprinting alternating 1 minute of sprinting and 1 minute of walking gets my heartrate to a near max (~160 in just 3 sets of what is calculated--220-AGE--to be 170) very quickly. Do you think doing this once per week would interfere with my strength training? FWIW, I exercise in some capacity daily but lifting weights is just two full body workouts done Wed and Sat with the other days consisting of bike riding, rucking (walking with a backpack loaded with 25% of BW), and occasionally just a 30-60 minute walk.

[Heisman2]

I think you can do it twice weekly without impeding your recovery. It would be most likely to impact your legs if anything, but I don't anticipate it giving you trouble. You could definitely do it once a week on say Friday or Saturday without any issues.

Lifted today after a long day at work (part of a two day critical care course so I had lectures pretty much the whole day; tons of really good info but at the same time mentally draining):

Back squats:
warmup
295x3
225x3x7
225x3

I had more in me with the 295 but I held back as I don't want to progress too quickly. On the 3rd set of 7 I tweaked my right knee again (felt a tiny crack as if I was cracking my knuckles) but finished the set, and then the pain was progressively worsening on each rep of the next set so I stopped at 3. I think this happened due to descending too quickly. I descend slowly and in control on the heavy set but went a bit faster to just get through the sets on the back down sets. I'll be more deliberate from now on and see what happens. Regardless, I'm very happy with how easy the 295x3 went.

One-legged leg extensions:
warmup
160x9.5
160x2x6

Assisted glute ham raises:
3x12