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Thread: Heisman's log

  1. #1411
    Registered User Heisman2's Avatar
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    Flat barbell bench press: 170x11, 170x8, 170x6
    Swivel-grip chin-ups: BW+70x7, BW+45x7, BW+25x
    Weighted dips: BW+45x7, BWx18
    Seated rows: 160x12, 140x12
    Incline dumbbell bench press: 50x11
    Standing one-armed dumbbell rows: 70x9

    Happy with all of this.
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  2. #1412
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    Good session today:

    Cross-armed cable laterals, lateral raises: 10x11/10x7, 20x10/10x7
    Pulley curls, Reverse incline pulley curls: 30x10/20x6, 20x10/15x7
    Rear delt cable flyes, bent over dumbbell laterals: 10x10/5x7, 20x15/10x8
    Lying EZ bar tricep extensions, one-armed tricep pushdowns: 70x10/50x7, 20x10/15x7
    Reverse curls/EZ bar reverse wrist curls: 65x9/30x8
    Dumbbell wrist curls: 50x12
    Supination: 10x15
    Pronation: 15x20
    Radial deviation: 15x21
    Ulnar deviation 25x27

    I think doing the drop set on the first 4 sets was quite helpful, at least form a pump/feeling fatigue aspect.
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  3. #1413
    Registered User Heisman2's Avatar
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    Somehow managed to pull my left hamstring a bit while sleeping.

    High bar back squats: 275x5, 245x2x6, 225x6 (first set paused)
    Leg extensions: 90x16/6/4

    That's it due to the hamstring. The last 2 sets of squats felt excellent and I will move forward with my stance/form as it was in those sets. I feel like I'm about to start making some serious progress with the squats.
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  4. #1414
    Registered User Heisman2's Avatar
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    Paused flat barbell bench press: 175x5x5
    Paused leaning back underhand pulldowns: 5 sets of 140x7/90x5
    Seated dumbbell shoulder press: 50x8/30x7
    Paused functional trainer rows: 90x7/70x4
    Functional trainer bench press: 80x11
    Inverted rows/pull-ups: 15/5
    Decline push-ups: 15

    Great workout all around, I've really hit a groove with the upper body training.
    Last edited by Heisman2; 01-09-2022 at 06:47 AM.
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  5. #1415
    Registered User Heisman2's Avatar
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    Cross-armed cable laterals, lateral raises: 10x12/10x7, 20x13/10x8
    Pulley curls, Reverse incline pulley curls: 30x11/20x7, 20x12/15x7
    Rear delt cable flyes, bent over dumbbell laterals: 10x11/5x6, 20x17/10x10
    Lying EZ bar tricep extensions, one-armed tricep pushdowns: 70x11/50x8, 20x10/15x7
    Reverse curls/EZ bar reverse wrist curls: 65x10/30x11
    Dumbbell wrist curls: 50x13
    Supination: 10x18
    Pronation: 20x15
    Radial deviation: 20x15
    Ulnar deviation 30x18

    This was all good, quite intense.
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  6. #1416
    Registered User Heisman2's Avatar
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    High bar back squats: 245x8, 8, 6, 6, 5
    Leg extensions: 135x10, 115x10, 90x12
    Leg curls: 115x6, 90x8, 70x8

    Good workout, did the squat without any pauses and this is a great first session like this.
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  7. #1417
    Registered User Heisman2's Avatar
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    Flat barbell bench press: 175x11, 175x8, 175x6
    Swivel-grip chin-ups: BW+70x7, BW+45x8, BW+25x8
    Dips: BW+45x9, BWx19
    Seated rows: 160x14, 140x14
    Incline dumbbell bench press: 50x13
    Standing one-armed dumbbell rows: 70x11

    This was all good, making steady progress other than the chin-ups; I think I need to do these paused as I start swinging too much without pausing and it makes it a lot harder.
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  8. #1418
    Registered User Heisman2's Avatar
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    Yesterday I did a brief shoulder/arm workout and didn't record what I did (it's cold here, I was in and out, lol).

    Today I did:

    Paused high bar back squats: 275x8x3
    Leg extensions: 90x3x11
    Leg curls: 90x3x9

    Very pleased with this. Thrilled to be squatting productively again.
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  9. #1419
    Registered User Heisman2's Avatar
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    Paused flat barbell bench press: 180x5x5
    Paused leaning back underhand pulldowns: 5 sets of 140x8/90x8
    Seated dumbbell shoulder press: 50x9/30x7
    Paused functional trainer rows: 90x9/70x5
    Functional trainer bench press: 100x9
    Inverted rows: 15
    Decline push-ups: 16
    Pull-ups: 11

    My bench press is climbing fast. Not that surprising as I only recently started training it seriously, and I'm not complaining, lol.
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  10. #1420
    Registered User Heisman2's Avatar
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    Another quick shoulder/arm workout today, did 4 sets each for side delts/rear delts/biceps/triceps and 1 set each for the various forearm movements. Felt good. Looking forward to squats tomorrow.
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  11. #1421
    Registered User Heisman2's Avatar
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    High-bar back squats: 247.5x8, 247.5x5, 225x5
    Leg extensions: 135x12, 115x13, 90x16
    Leg curls: 115x8, 90x12, 70x14

    I was not fully recovered for the squats but this was still good. I'm gonna start doing the same thing for squats that I'm doing for bench presses.
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  12. #1422
    Registered User Heisman2's Avatar
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    Flat barbell bench press: 180x10, 180x8, 180x6
    Paused swivel-grip chin-ups: BW+70x7, BW+45x8, BW+25x8
    Dips: BW+45x10, BWx20
    Seated rows: 140x20, 140x15
    Incline dumbbell bench press: 50x13
    Standing one-armed dumbbell rows: 70x12

    Good workout, though I somehow pulled my upper right trap after the first set of chin-ups. I pushed through it for the rest of the workout. I don't think it's anything serious.
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  13. #1423
    Registered User Heisman2's Avatar
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    Another good session today:

    Cross-armed lateral raises: 15x8/10x6, Dumbbell laterals: 20x12/10x10
    Single-armed pulley curls: 30x12/20x7, Incline pulley curls: 20x9/15x6
    Lying EZ bar tricep extensions: 80x7/60x8, One-armed tricep pushdowns: 20x10/15x8
    Rear delt cable flyes: 10x11/5x6, Bent over laterals: 20x20/10x12
    Reverse curls: 65x8/45x8
    Dumbbell wrist curls: 50x16/14 (R/L) / 40x11/10 (R/L)
    Supination: 15x7/10x10
    Pronation: 25x8/15x12
    Radial deviation: 20x15/15x12
    Ulnar deviation: 30x25, 20x15
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  14. #1424
    Registered User Heisman2's Avatar
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    Good session:

    Paused high bar back squats: 250x5x5
    Bulgarian split squats: 40s x8
    Step-ups: 20s x10
    Leg extensions: 135x12, 115x12, 90x18
    Leg curls: 115x7, 90x12, 70x15
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  15. #1425
    Registered User Heisman2's Avatar
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    It's pretty cold here and will be for the next couple of weeks at least but I'm still powering through (despite it making the first sets more difficult as I warm-up).

    Paused flat barbell bench press: 185x5x5
    Paused leaning back underhand pulldowns: 5 160x7/140x4
    Seated dumbbell shoulder press: 50x8/30x8
    Paused functional trainer rows: 90x9/60x5
    Functional trainer bench press: 100x6
    Inverted rows: 11
    Decline push-ups: 12
    Pull-ups: 9
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