Today's workout:
Paused high bar back squats: 137.5x8x3 (all felt good)
Deadlifts: 375x2x5
Leg curls: 90x6, 80x2x7 (slow negatives)
All felt good. If my 140 squat session goes well on Sunday I may start going up 5 pounds per session as it's still going to be quite awhile before the weight is challenging at all. Didn't do bulgarians today as that is what injured my knee last time so I want to give it 1 more week before attempting them again.
|
Thread: Heisman's log
-
04-09-2021, 05:32 AM #1201My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
04-10-2021, 06:25 AM #1202
Today's workout:
FT bench press: 60x9, 60x7, 60x6
One-armed pulldowns: 110x9 110x6, 100x6
Standing barbell overhead press: 100x9, 100x8, 100x6
FT rows: 70x8, 70x7, 70x6
Push-ups: BW+25x12, BW+25x8, BW+25x7
Inverted rows: BW+25x9, BW+25x7, BW+25x6
Low cable curls: 40x2/30x3/20x4
Rear delt cable flyes: 5x5/2.5x4
Overhead pulley tricep extensions: 40x5/30x4/20x4
Face pulls: 50x8/40x4/30x4
I was a bit sore going into this but overall had a great session. Shoulders felt on fire after the pushups for whatever reason but not in a bad way.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
04-11-2021, 02:08 PM #1203
Today's workout:
Paused high-bar back squats: 140x8x3 (form feels great but I'm still getting the clicking sensation on the lateral part of my knee)
Leg extensions: 180x4(P,N)/135x3(N)/135x2, 180x4(P,N)/135x3(N)/135x1 (here P means I did a partial rep and N means I did a controlled negative)
I don't know what to do about the squats, honestly. My form felt great but I'm not happy about this clicking sensation. I didn't have it prior to the knee injury and now it's present so that's a bit worrisome. There is no locking and my knee injury wasn't severe enough to make me think I tore my meniscus at all. I will probably just keep plugging away and maybe play around with my heel elevation a bit to see if it makes a difference.
The leg extensions with the emphasis on the negatives were much more impactful than the last day I did them. Thus I stopped at 2 sets and want to gauge soreness before adding more volume.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
04-13-2021, 07:14 AM #1204
Today's workout:
Paused weighted dips: BW+60x9, BW+60x6, BW+50x8
Paused weighted hammer grip chins: BW+60x9, BW+60x6, BW+50x8
Paused flat bench press: 165x9, 165x7, 165x6
Paused seated rows: 175x9, 175x7, 175x7
Incline dumbbell bench press: 65x10, 65x7, 65x6
Paused lat pulldowns: 165x10, 165x7, 165x6
Definitely getting stronger. No reason to change anything now as I'm making steady progress.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
-
04-14-2021, 03:52 PM #1205
Today's workout:
Paused high bar back squats: 145x8x3 (still very light, no clicking in my new for the first few sets but then it started to happen every rep, no pain though)
Leg extensions: 180x6(N)/135x4(N)/135x3, 180x6(N)/135x4(N)/135x3, 180x6(N)/135x4(N)/134x2
Squats felt fine if we disregard the clicking. My leg extension strength has exploded, I got these for full reps instead of partials.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
04-15-2021, 06:51 AM #1206
Today's workout:
FT bench press: 60x10, 60x8, 60x7
One-armed pulldowns: 110x8, 110x6, 90x8
Standing barbell overhead press: 100x8, 100x7, 100x7
FT rows: 70x9, 70x7, 70x6
Push-ups: BW+25x13, BW+25x9, BW+25x7
Inverted rows: BW+25x8, BW+25x6, BWx9
Low cable curls: 40x3/30x4/20x5
Rear delt cable flys: 10x6/5x5
Overhead pulley tricep extensions: 40x6/30x5/20x6
Face pulls: 50x12/40x6/30x8
Cable laterals: 20x1.5/15x3/10x4/5x5
Was still a bit sore from my last upper body workout so considering that this went well.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
04-16-2021, 02:37 PM #1207
Today's workout:
Paused high bar back squats: 150x5x5 (still had some clicking in the left knee but no pain, squats otherwise felt good)
Deadlifts: 385x2x5
Leg curls: 90x7, 90x5/80x2/70x2
Hamstrings were quite pumped after this. Good workout all around.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
04-17-2021, 10:58 AM #1208
Today's workout:
Paused weighted dips: BW+60x8, BW+60x7, BW+60x6
Paused weighted hammer grip chins: BW+60x8, BW+60x7, BW+60x6
Paused flat bench press: 165x8, 165x7, 165x7
Paused seated rows: 175x10, 175x8, 175x8
Incline dumbbell bench press: 70x7, 70x6, 70x6
Paused lat pulldowns: 170x7, 170x6, 170x6
I was fatigued going into this so I rested more between sets and had a good workout overall. If I'm not fully recovered for my upper body workout on Tuesday I will cut back on volume (by going down to 2 sets of each exercise).My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
-
04-18-2021, 03:07 PM #1209
Today's workout:
Paused high bar back squats: 155x5x5 (left knee was still clicking some but these reps all felt very good)
Leg extensions: 180x5(N)/135x3(N)/135x2, 180x5(N)/135x3(N)/135x2 (did all of the controlled negatives for 4 seconds)
Quite happy with this. Hopefully I can keep going up in weight steadily without significant knee issues.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
04-20-2021, 07:08 AM #1210
Today's workout:
FT bench press: 65x7, 65x6, 60x7
One-armed pulldowns: 110x9, 110x6, 90x7
Standing barbell overhead press: 100x10, 100x6, 95x6
FT rows: 70x10, 70x5 (slow), 60x7 (slow)
Push-ups: BW+25x11, BW+25x8, BWx13
Inverted rows: BW+25x9, BW+25x7, BWx10
With the FT rows I still have not been able to get the Inspire FT1 weight stack uprgrades as they have been out of stock everywhere I have looked for >6 months. It only goes up to 75 pounds per side. I'm going to start doing the rowing movement slowly to make it harder.
I'm gonna start taking these upper body days down to 2 sets per exercise instead of 3 and start incorporating isolation exercises each day.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
04-21-2021, 04:02 PM #1211
Today's workout:
Paused high bar back squats: 160x5x5
Leg extensions: 180x6(N)/135x4(N)/135x3, 180x6(N)/135x3(N)/135x3
I kind of felt my right patella tendon stretch a bit on the negative portion of the 1st rep of my last 3 squat sets but had no pain otherwise. Kind of weird. Otherwise these were fine.
I had a general physical exam done for the first time since high school. Sole purpose was to please my fiance. The doctor checked a CMP and lipids. My values were all fine. For those curious:
Albumin 4.7
alk phos 77
ALT 19
AST 27
BUN 17
Calcium 9.8
Chloride 100
CO2 27.0
Creatinine 1.0
GFR 86
Glucose 100 - I normally eat breakfast at ~5am or so but I got this drawn fasting at ~8:30am and I'm guessing that partly explains why this was at the higher end of the normal range
Potassium 4.2
Sodium 140
Total protein 7.5
Total bilirubin 0.9
Total cholesterol 147
HDL 62
LDL 78
non-HDL cholserol 85
Cholestero/HDL ratio 2.4
Triglyceride <36
VLDL 6My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
04-22-2021, 07:55 AM #1212
Today's workout:
Paused weighted dips: BW+60x9, BW+60x6
Paused weighted hammer grip chins: BW+60x9, BW+60x6
Paused flat bench press: 165x9, 165x6
Paused seated rows: 180x8, 180x7
Incline dumbbell bench press: 70x7, 70x6
Paused lat pulldowns: 170x7, 170x6
Cable laterals: 20x1/15x3/10x3/5x4
One-armed low cable curls: 40x4/30x2/20x5
Rear delt cable laterals: 10x7/5x3
Overhead tricep extensions: 40x6/30x4/20x4
Face pulls: 50x7/30x7/20x7
Good workout overall though I was fatigued going into it. Knees are bothering me slightly so I may not do squats tomorrow and try to reintegrate bulgarian split squats. We'll see.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
-
04-22-2021, 09:08 AM #1213
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
I've been really enjoying split squats lately.
By adjusting the toe-point direction I seem to be able to target inner/outer portions of the quads quite well, and adjusting the stance width/depth I can modify engagement of the hams and glutes. It's a very under-rated exercise in my opinion and much less taxing than lunges."When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
-
04-23-2021, 07:30 AM #1214
AdamWW, I agree, I think it's a great exercise and not as popular as I think it should be.
Today's workout:
Paused high bar back squats: 165x5x5
Deadlifts: 395x5
Leg curls: 90x6 (slow negatives) followed by 3 Nordic leg curls, then 90x5 (slow negatives) followed by 3 Nordic leg curls
I did try a bulgarian split squat and my knee was not happy so will hold off on those for awhile.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
04-27-2021, 07:47 AM #1215
Came down with a mild cold but it has interrupted my sleep and screwed up my energy levels so I took a couple days off and did a quick workout today:
Dips: 20, 7, 6, 9
Hammer grip chins: 11, 5, 5, 7
Decline push-ups: 6, 6, 5, 6
Inverted rows: 6, 6, 5, 6
I did the above in a circuit one right after the other with only a few seconds rest. I did rest an extra 1-2 minutes prior to the 4th circuit. Also I did actual pull-ups on the last set instead of hammer grip chins.
In total took <15 minutes after I warmed up. I may keep playing with this style of training as it's quick and fun. Should also give a big boost to work capacity.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
04-28-2021, 06:29 PM #1216
Still having lingering cold symptoms but improving. May be back to normal in the next 1-2 days.
Paused high bar back squats: 185x5x5
Leg extension: 180x6(N)/135x5(N)/135x3, 185x7/135x6
Happy with all of this.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
-
04-29-2021, 06:37 AM #1217
Today's workout:
Paused dips: BW+90x3/BWx7, BW+90x3/BWx6
Paused hammer grip chins: BW+90x3/BWx7, BW+90x3/BWx6
Incline dumbbell bench press: 75x5/55x5
Seated rows: 200x5/160x6
That's it, just 3 drop sets. Felt good. Getting healthier. I want to see how fatigued this makes me; I think I'll start doing 4 drop sets in this fashion each workout and then isolations afterwards. Doing 3 sessions weekly will give me 12 compound movements weekly in drop set fashion. I stayed away from failure on the first set but with the drops I went to RIR 0-1.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
04-30-2021, 09:07 AM #1218
Still having some cold symptoms; eventually I'll get better.
Anyways, today's workout:
Paused high bar back squats (heels elevated 1cm or so): 195x5x5 (felt good)
Leg extensions: 180x8/135x5, 180x5(N)/135x3(N)/135x2
Cable adduction: 5x12, 10x6
That's it. I managed to slightly strain my left hamstring somehow in the last couple of days and it didn't bother me at all with squats but I felt it when trying to do leg curls after the above so I called it there.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
05-01-2021, 09:04 AM #1219
Today's workout:
Flat barbell bench press: 175x5/135x7, 175x5/155x4
Lat pulldown: 180x5/140x4, 180x5/140x3
Standing barbell shoulder press: 115x4/95x3, 115x4/95x4
FT rows: 60x6/50x4, 60x6/50x4
Leaning cable lateral raises: 20x1/15x3/10x4
Low pulley curls (facing away from pulley): 40x2/30x3/20x5
Rear delt cable flyes: 10x6/5x4
Overhead pulley tricep extension: 40x6/30x4
Face pulls: 50x6/30x6
Wrist curls: 25x8/20x5
Reverse wrist curls: 10x10/5x10
Radial deviation: 10x10/5x12
Ulnar deviation: 10x25
Pronation: 10x11
Supination: 5x11
Hanging leg raises: 8
Low cable side bends: 30x7 (I stand 1-2 feet from the low pulley so it pulls me down and at an angle, I like how this feels a lot more than just using a dumbbell)
Standing cable twists: 20x6
That's it for today. Whole workout took 80 minutes. Pleased with everything and I'm feeling better health wise (not perfect yet). I may start doing core exercises daily.Last edited by Heisman2; 05-04-2021 at 06:31 AM.
My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
05-02-2021, 10:28 AM #1220
Today's workout:
Paused high bar back squats: 200x5x5 (felt good on my muscles, did feel the clicking in my left knee but no pain so I'll keep chugging along)
Paused bulgarian split squats: 25s x10 (no pain with this thankfully, my lower back was cramping by the end of the set with my right leg as I did it just after my left)
Cable adduction: 10x10
Cable abduction 10x7
That's it. Quite pleased with how the squats felt on the muscles.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
-
05-04-2021, 06:32 AM #1221
Today's workout:
Machine chest press: 70x6/50x4, 70x6/50x4
One-armed pulldowns: 130x3/90x4, 130x3/90x4 (I need to re-lubricate this equipment, I will likely do it this weekend)
Push-ups: BW+25x10/BWx5, BW+25x7/BWx5
Inverse rows: BW+25x7/BWx5, BW+25x6, BWx5
Leaning cable lateral raises: 20x1/15x5/10x4
Low pulley curls (facing away from pulley): 40x3/30x3/20x6
Rear delt cable flyes: 10x6/5x4
Overhead pulley tricep extension: 40x7/30x5
Face pulls: 50x8/30x8
Wrist curls: 25x13/20x8
Reverse wrist curls: 10x12/5x16
Radial deviation: 10x14/5x7
Ulnar deviation: 15x15
Pronation: 10x15
Supination: 5x15
Hanging leg raises: 10
Low cable side bends: 50x11
Standing cable twists: 20x10
Reverse curls: 45x10
Quite pleased with all of this.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
05-06-2021, 07:12 AM #1222
Yesterday's workout (I forgot to post it):
Paused high bar back squats: 205x5x5
Adductors: 10x11
Abductors: 10x8
Paused bulgarian split squats: 35x6
Today's workout:
Paused dips: BW+90x4/BWx7, BW+90x4/BWx7
Paused hammer grip chins: BW+90x4/BWx7, BW+90x4/BWx7
Incline dumbbell bench press: 75x6/55x5, 75x4/55x4
Seated rows: 200x6/160x5, 200x5/160x5
Leaning cable lateral raises: 20x1/15x6/10x5
Low pulley curls (facing away from pulley): 40x4/30x4/20x6
Rear delt cable flyes: 10x7/5x4
Overhead pulley tricep extension: 40x7/30x4
Face pulls: 50x10/30x10
Wrist curls: 30x15/25x7
Reverse wrist curls: 10x15/5x8
Radial deviation: 10x20
Ulnar deviation: 15x20
Pronation: 10x20
Supination: 5x20
Hanging leg raises: 12
Low cable side bends: 50x15
Standing cable twists: 25x7
Reverse curls: 55x8
Good all around. I think I may drop down to just 1 set for the 2nd exercise of these upper body sessions as I'm doing drop sets for each and am pushing close to failure. We'll see how I feel for my next upper body session on Saturday.Last edited by Heisman2; 05-07-2021 at 04:59 AM.
My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
05-07-2021, 04:58 AM #1223
Today's workout:
Paused high bar back squats: 210x5x5
Abductors: 10x10
Adductors: 10x15
Paused bulgarian split squats: 45x6
Squats are starting to get hard which feels good. I did have slight left knee pain for a couple reps but not the last set/reps so we'll see.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
05-08-2021, 07:03 AM #1224
Today's workout:
Flat barbell bench press: 180x5/135x8, 180x5/155x4
Lat pulldown: 185x5/140x4, 185x5/140x4
Standing barbell shoulder press: 115x5/95x4, 115x5/95x4
FT rows: 60x7/50x3, 60x7/50x3
Leaning cable lateral raises: 20x1/15x5/10x4
Low pulley curls (facing away from pulley): 40x4/30x3/20x3
Rear delt cable flyes: 10x5/5x3
Overhead pulley tricep extension: 40x6/30x4
Face pulls: 50x9/30x8
Wrist curls: 35x12/25x7
Reverse wrist curls: 15x5/10x5/5x5
Radial deviation: 15x13
Ulnar deviation: 20x9
Pronation: 15x13
Supination: 10x7
Hanging leg raises: 13
Low cable side bends: 60x12
Standing cable twists: 25x7
Reverse curls: 55x8
I was gonna take the second exercise down to 1 set but I felt good so I did 2. I'm gonna start adding variety to the shoulder/bicep/tricep isolation exercises.Last edited by Heisman2; 05-11-2021 at 06:10 AM.
My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
-
05-09-2021, 07:28 AM #1225
Today's workout:
Paused high bar back squats: 215x5x5
Abductors: 10x16
Adductors: 10x18
Dorsiflexion: 15x8/10x8
Paused bulgarian split squats: 55x6
Good workout though my left knee felt a bit iffy on some squats. The last set felt fine though.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
05-11-2021, 06:15 AM #1226
Today's workout:
Machine chest press: 70x7/50x3, 70x7/50x2
One-armed pulldowns: 130x4/90x3, 130x3/90x3
Push-ups: BW+25x10/BWx4, BW+25x8/BWx4
Inverse rows: BW+25x6/BWx6, BW+25x6/BWx6
Leaning cable lateral raises: 20x2/15x4/10x3
Low pulley curls (facing away from pulley): 40x5/30x2/20x3
Rear delt cable flyes: 10x7/5x3
Overhead pulley tricep extension: 40x8/30x3
Face pulls: 50x12/30x9
Wrist curls: 35x16/25x8
Reverse wrist curls: 15x7/10x6/5x6
Radial deviation: 15x17
Ulnar deviation: 20x12
Pronation: 15x14
Supination: 10x9
Hanging leg raises: 15
Low cable side bends: 60x15
Standing cable twists: 25x9
Reverse curls: 65x6
Felt good all around.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
05-12-2021, 03:43 PM #1227
Today's workout:
Paused high bar back squats: 220x5x5
Abductors: 15x6
Adductors: 15x7
Dorsiflexion: 15x9/10x8
Paused bulgarian split squats: 65x6
This all felt fine. I'm going to take squats down to twice weekly now as it's getting a bit heavier.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
05-13-2021, 06:40 AM #1228
Today's workout:
Paused dips: BW+90x5/BWx5, BW+90x4/BWx5
Paused hammer grip chins: BW+90x5/BWx4, BW+90x5/BWx4
Incline dumbbell bench press: 75x5/55x4, 75x4/55x4
Seated rows: 200x6/160x5, 200x4/160x5
Dumbbell lateral raises: 15x8
Dumbbell hammer curls: 35x6
Bent over dumbbell lateral raises: 10x8
Tricep pushdowns: 40x7
Face pulls: 40x8
Wrist curls: 40x8
Reverse wrist curls: 15
Radial deviation: 20x10
Ulnar deviation: 20x14
Pronation: 15x15
Supination: 10x11
Reverse curls: 65x7
Happy all around. I'm going to move direct core work to my lower body day to help even them out.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
-
05-14-2021, 07:33 AM #1229
Deadlifts: 365x2x5 - this felt easier than I though it would as it's been a couple weeks since I've done deadlifts
Leg extensions: 180x6(N)/180x3/135x6(N)/135x3
Leg curls: 90x6(N)/90x2/70x3(N)/70x2
I played around with Romanian deadlifts and again came to the conclusion they are not for me, lol. I tried some heel elevated barbell hack squats but my left knee did not like that. I then completely forgot I was going to do core work.
Nonetheless, quite happy with the above sets. My quads were really pumped after that leg extension set.My 100% free website: healthierwithscience.com
My YouTube channel: youtube.com/@benjaminlevinsonmd17
-
05-14-2021, 08:23 AM #1230
Similar Threads
-
waitlifter82's Log
By waitlifter82 in forum Workout JournalsReplies: 6814Last Post: 12-01-2006, 01:26 PM
Bookmarks