Heisman's log

[Heisman2]

What do you consider high reps? 15-20?

What modes of cardio do you do? I live on a "knob" (read: small mountain), and I really like riding my bike on the hills. I have two that have me "out of the saddle" and cranking non-stop for 10 minutes that keeps my heartrate to 90% max.

For hypers/reverse hypers 20-30. For Turkish get ups 10+ should be quite taxing.

I mainly just do elliptical at this point. I don't really have opportunities to play basketball anymore but in college I'd play for fun. Sounds like you have everything under control.

On that note, I did 30 minutes of elliptical this morning without issue. My neck is still stiff/sore but less so than yesterday. I still have no idea what caused this but if it was something serious I don't think it would improve this quickly so I should be ok. Pressing workout tomorrow; based on my last session hopefully I will set a bench PR neck permitting.

[Heisman2]

Well, I figured out why my neck was sore. I have another cold. So annoying. Tried to lift today and it just wasn't happening. I'll probably take the next couple of days off and get back at it when I start feeling better. Every time I'm primed to make good progress it seems I have another setback of some sort, but hopefully this won't delay me more than a week at most.

[Heisman2]

Finally back at it today with a quick workout:

Paused front squats:
warmup
195x8x3

These all felt good with no pain at all.

Leg presses:
warmup
355x3
325x7
295x12

These also felt good.

Decided to call it there. Just going for some consistency with leg workouts and no knee pain. I'll keep doing front squats and go up in weight slowly.

[Heisman2]

Nice quick session today:

Weighted pullups:
warmup
BW+90x8x3

Cable rows:
warmup
190x5x5

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

Hammer curls:
30x5

[Payton1221]

Weighted pullups:
BW+90x8x3

Chinning two 45# plates eight times is uber cool

[Heisman2]

Chinning two 45# plates eight times is uber cool

lol, that's 8 sets of 3 reps, not the other way around. I have down BW+90x8 once. Also, pullups are harder than chinups.

Lifted today:

Incline dumbbell bench press:
warmup
80x5
70x6
60x7
50x8
50x8
50x6

Weighted dips:
warmup
BW+90x1
BW+70x2
BW+45x3
BW+25x8
BWx8

Hammer grip machine shoulder press:
warmup
150x1
100x5
70x7

Overhead tricep extensions/tricep pushdowns:
warmup
110x4/2
100x5/2
90x5/2

I didn't rest much between sets. Everything felt good. After any layoff (even a short one) I need one workout to get my strength back so hopefully I'll be able to bench better next time.

[Payton1221]

lol, that's 8 sets of 3 reps, not the other way around. I have down BW+90x8 once.

Oops. But now that I think about it, the convention is usually sets x reps (3x10, 4x6, 5x5 . . . okay scratch the last one), but 8x3 is somewhat unconventional. More of a powerlifter type of scheme. Still, two plates is still cool

[Heisman2]

Oops. But now that I think about it, the convention is usually sets x reps (3x10, 4x6, 5x5 . . . okay scratch the last one), but 8x3 is somewhat unconventional. More of a powerlifter type of scheme. Still, two plates is still cool

Yeah, I train more for strength than physique so I like 8x3.

Did legs today:

Front squats:
warmup
205x8x3

This all felt good.

Leg press:
warmup
355x5
325x12

One-legged leg curls:
warmup
80x2
60x10

First time doing these. Kind of liked them but they felt a bit unnatural.

One-legged leg extensions:
warmup

Stopped there as I started getting the knee pain again on the right. It's anterior along the inferolateral border of the patella. I have no idea what is causing this. None of the classic presentations of standard knee pain things matches my symptoms.

Either way, I'll try to squat again in 4 days and see what happens.

[Heisman2]

Was gonna take today off but I am on flex tomorrow (meaning I may get called in to work), and thus I'll take tomorrow off and so decided to lift today instead.

Weighted pullups:
warmup
BW+100x7x3
BW+90x4
BW+70x5

Pulley rows:
warmup
200x5x5

One-armed partial pulldowns:
warmup
120x2
110x3
100x5

Low pulley curls/dumbbell curls:
35x3/50x1
30x5/35x4

Hammer curls:
30x7

Then I did 30 minutes on the elliptical (level 30).

Overall good session.

[Heisman2]

Sure enough I just found out I'm being called in for a 24 hour shift tomorrow. So I won't be lifting tomorrow or Monday as I'll be recovering on Monday.

[Heisman2]

My 24 hour shift wasn't bad... transferred one person to the ICU early but it was pretty smooth after that. I wasn't going to lift today but I slept a few hours and felt ok and I have a meeting Wednesday that will keep me from lifting so I went to the gym.

Incline dumbbell bench press:
warmup
80x2 - felt heavy
60x10

Decided to call it there with the presses, just wasn't happening.

Front squats:
warmup
215x8x3

No knee pain! These were all fairly easy. The joy of using light weight. Still 10 pounds more than last session with no pain issues, so I will take it.

[Heisman2]

Got in a very quick session today:

Front squats:
warmup
225x8x3

Did that in ~20 minutes. Initially when warming up with the bar alone I really hurt my right hip somehow to the point it felt like it was going to tear. Then I was able to pop it and it was better. The sets themselves felt great; no knee pain although I was being more cautious than necessary.

Anyways, I think that 24 hour shift took more out of me than I realized as I've been fatigued since/not slept well, but hopefully I can sleep well tonight. If not I can finally sleep in Saturday and then I should be back to my normal self.

[Heisman2]

Lifted today:

Weighted pullups:
warmup
BW+45x5x6

Warmups felt heavy so I just did this, which was a good challenge. I may like this rep range. I think I'll go for BW+55 nexst session.

Pulley rows:
warmup
210x5x5

One armed partial pulldowns:
warmup
130x1
120x3

Biceps:
One set of low pulley curls (35x2, then 25x5) followed by dumbbell curls (30x5)
One set of hammer curls (30x8)

I am really, really looking forward to sleeping in tomorrow.

[Payton1221]

Incline dumbbell bench press:
80x2 - felt heavy

Still amazed you can wrestle these into position.

On your weighted work, I don't recall asking you about the belt that you use to support the weight. Is it one that you bought or does your gym have one that you borrow?

[Heisman2]

Still amazed you can wrestle these into position.

On your weighted work, I don't recall asking you about the belt that you use to support the weight. Is it one that you bought or does your gym have one that you borrow?

My gym has one that I use. I bought one off bodybuilding.com (Grizzly dip belt) many, many years ago for ~$25 that worked quite well but eventually broke.

Slept in to almost 7:00am today, then I went to the gym:

Incline dumbbell bench press:
warmup
60x3x10
60x2x7

These felt good. I'll do 65 next time.

Weighted dips:
warmup
BW+90x1 with a 3 second pause

This felt quite good.

Front squats:
warmup
235x8x3

These also felt good. I squatted the evening before yesterday so I only had like 1.5 days off but I felt like going for this so I did. I didn't have energy to do other upper body stuff in addition to these. No pain at all.

[Heisman2]

Nice session today:

Weighted pullups:
warmup
BW+55x5x6

All felt good; 10 pound PR over 2 days ago.

Pulley rows:
warmup
150x5x10

These also felt good.

One armed partial pulldowns:
warmup
140x0

Warmups were heavy so I knew I wouldn't get this. I'm thinking it may be worthwhile to do heavy negatives. I will play around with this idea.

Dumbbell curls:
warmup
50x2
40x5
35x7
30x10

[Heisman2]

Was going to do a pressing workout today but the power rack was calling me:

Front squats:
warmup
245x8x3

These felt good. Almost stalled on one rep but grinded it up; the reason this is significant to me is that I grinded it up with good form (ie, without leaning forward too much). This is the first time I've done this. Really happy with my form, my depth, and my knees didn't hurt at all.

[Heisman2]

Nice workout today:

Incline dumbbell bench press:
warmup
65x10/9/7/5.5/5

Weighted dips:
warmup
BW+45x9/5
BW+25x7/6/5

Hammer grip machine shoulder press:
warmup
130x4
120x4
110x3.5
100x4.5

Overhead tricep extensions/pushdowns:
55x5/35x6
50x4/35x5

That's it. Legs are quite sore from yesterday. Everything felt good. No workout tomorrow as I have a meeting in the evening.

[Heisman2]

Lifted early this morning:

Weighted pullups:
warmup
BW+65x6/6/6/5/6

These felt good. Barely got 6 on the last set. I meant to do 6 on the 5th set but I think I only did 5 due to losing count. Usually I have to briefly pause after 3 reps to steady myself but on that set I was doing a really good job of staying vertical and not swaying back & forth so I did at least 4 and possibly 5 reps before briefly pausing before the last one. I cannot remember if I did 5 or 6 reps that set.

Anyways, I did 21 minutes on the elliptical set at 35 after this. I've done 30 minutes once at this level and I should be back to that soon.

[Heisman2]

Went to the gym today:

Front squats:
warmup
255x3

My right knee started hurting on the 3rd rep so I stopped there for a few minute.

Incline dumbbell bench press:
warmup
60x3

This felt heavy so I stopped there and went back to squats.

Front squats:
warmup
195x8x4

No knee pain. I was sitting back more with these and that seems to make the difference. I was so frustrated when my knee was hurting but am happy with this. I'll keep going up in 10 pound increments with an 8x4 scheme and then start again at 195x8x5 if all goes well.

[Heisman2]

Today's session:

Incline dumbbell bench press:
warmup
65x10/10/7/7/5

That's 3 more reps than last workout. I'll take it.

Weighted dips:
warmup
BW+45x10/6/5
BW+25x9/6

Hammer grip machine shoulder press:
warmup
100x7/5
70x8

Lateral raises:
30x7
25x8

Overhead tricep extensions/pushdowns:
55x4/35x9
50x5/35x7

Then did 30 minutes on the elliptical. Everything felt fine today.

[Heisman2]

Quick workout today:

Weighted pullups:
warmup
BW+70x5x6

Definitely got 6 reps on each set today. The last set was really difficult.

Low pulley curls:
25x7/6/5

Hammer curls:
25x10

I was too fatigued after the pullups to even think about attempting rows. The very first set I had several more reps in me but the last two were hard.

[Heisman2]

Quick 25 minute squat session this AM:

Front squats:
warmup
205x8x4

Done. Everything felt good.

[Heisman2]

Nice session today:

Incline dumbbell bench press:
warmup
70x10/8/6/5/5

Weighted dips:
warmup
BW+70x5
BW+45x6/5/5/5

Hammer grip machine shoulder press:
warmup
100x8/6

Lateral raises:
30x6/6

Tricep pushdowns:
warmup
80x3
70x7
60x11

That's it, everything felt good. I'm on call tonight; hopefully I don't get called in. If not I'll have a nice workout tomorrow evening. If I get called in I won't lift again until Friday.

[Payton1221]

More solid work taking place in here!

[Heisman2]

More solid work taking place in here!

Yep, things are going well. Gonna try to keep it going as long as I can.

Good workout today (didn't get called in overnight):

Front squats:
warmup
215x8x4

Started having a bit of left knee pain on the last set but focused on sitting back and I was fine. That really does make a difference. Still have no idea what the cause of the pain is but if good form keeps it from being problematic then I think it should be ok.

Weighted pullups:
warmup
BW+75x5x6

The last rep on the last set I had to hitch my way up a bit but I did get my chin over the bar. Very happy with this too.

[Payton1221]

Yep, things are going well. Gonna try to keep it going as long as I can.

I really like your exercise selection. Somewhat minimalistic but still hitting all the major muscles AFAIK. I can't recall you doing abs directly, but those front squats are definitely working them. And pull-ups do too. I remember after a 3 week hiatus with chins due to golfer's elbow, after my first workout reintroducing those, the next day my ABS were killing me!

[Heisman2]

I really like your exercise selection. Somewhat minimalistic but still hitting all the major muscles AFAIK. I can't recall you doing abs directly, but those front squats are definitely working them. And pull-ups do too. I remember after a 3 week hiatus with chins due to golfer's elbow, after my first workout reintroducing those, the next day my ABS were killing me!

I haven't done abs specifically in awhile. In the past when I do I find it's really hard to do progressive overload and I end up losing interest, but it wouldn't be a bad idea for me to hit them twice a week. I'll start doing this tomorrow.

Nice session today:

Incline dumbbell bench press:
warmup
70x10/8/6/6/6

First 3 sets were the same as the last workout but then I got one additional rep on the last 2 sets so I'm content with this.

Weighted dips:
warmup
BW+70x6/5
BW+45x6/5/5

These felt good.

Hammer grip machine shoulder press:
warmup
120x5
110x5
100x5
90x2x6

These also felt good.

Overhead tricep extensions/pushdowns:
warmup
55x7/2
55x5/2
50x7/2
50x5/2
40x10/2

Lateral raises:
warmup
30x6
25x8
25x7
25x6
15x(15,4,2,1) - I rest paused these

Whole workout was nice after a good day in clinic.

[Payton1221]

I haven't done abs specifically in awhile. In the past when I do I find it's really hard to do progressive overload and I end up losing interest, but it wouldn't be a bad idea for me to hit them twice a week. I'll start doing this tomorrow.

Obviously increasing reps but perhaps this is an exercise suitable for Escalated Density Training . . . just pushing yourself to do more in less time.

I was talking with my brother in law at Thanksgiving (he's a beast with a FFMI of over 26, if you know what I mean ) but he mentioned something that I never thought of before and that was supersetting pull-ups with chins. As you correctly pointed out a few weeks ago, pull-ups are more difficult than chins, so at the end of his back workout he'll do a few sets of pull-ups IMMEDIATELY followed by chins.

[Heisman2]

Obviously increasing reps but perhaps this is an exercise suitable for Escalated Density Training . . . just pushing yourself to do more in less time.

I was talking with my brother in law at Thanksgiving (he's a beast with a FFMI of over 26, if you know what I mean ) but he mentioned something that I never thought of before and that was supersetting pull-ups with chins. As you correctly pointed out a few weeks ago, pull-ups are more difficult than chins, so at the end of his back workout he'll do a few sets of pull-ups IMMEDIATELY followed by chins.

I do like the idea of density training with abs. I'll think about that.

I've never done chinups after pullups but now I'm curious; I'm doing a pullup workout tomorrow and after my main sets I'll rep out pullups on bodyweight followed immediately by chinups to see if I can do any more.

Squatted today:

Front squats:
warmup
225x8x4

These all felt good; no knee pain. Progressing nicely.

I did a couple random ab things; I'll do some more tomorrow and after a few days I'll start doing something more systematic for abs.