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Thread: Heisman's log

  1. #991
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    Standing shoulder press: 135x2/115x3/95x4, 135x1/115x2/95x3
    Dumbbell curls: 55x1/45x2/35x4
    Lying dumbbell tricep extensions: 40x3/35x3/30x3
    High pulley curls: one dropset
    Tricep pushdowns: one dropset
    Dumbbell lateral raises: two dropsets
    Rear cable delts: one dropset
    Bent over cable laterals: one rest pause set

    Reverse curls: 65x2/55x3/45x4 (first time doing these... they felt great, really wish I'd done them in the past)
    Dumbbell wrist curls: 40x20, 40x12
    Dumbbell wrist extensions: 20x9, 15x10
    Radial deviations: 35x13, 30x12
    Ulnar deviations: 20x7, 15x15
    Facepulls: two dropsets
    External rotations: 10x12, 10x10
    Dumbbell holds: 100s x 50sec, 100s x 30sec

    Good workout all around.
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  2. #992
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    Workout today:

    Paused high bar back squats:
    315x2,2,1,1,1

    Paused leg press:
    360x6

    Bulgarian split squats:
    65x7

    Machine hip thrust:
    135x7

    One-legged leg extensions: 70x2x5
    GHRs: 9, 7
    Abductors: 130x2x5
    Adductors: 130x2x5
    Ab machine: 90x10, 100x4
    Russian twists: 20x2x5

    Could have gotten more reps with the squats but first time doing a session with 315 in forever so wanted to focus more on getting good quality reps and will slowly build up.
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  3. #993
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    Paused weighted dips:
    BW+90x5x5

    Paused weighted hammer grip chins:
    BW+90x5x5

    The last rep on the dips was a true limit lift but I barely got up and am quite happy with this overall.

    Paused machine chest press:
    150x7/2
    120x7/2

    Paused machine rows:
    150x7/2
    120x7/2

    Very pleased with this overall.
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  4. #994
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    Seated dumbbell shoulder presses: two drop sets
    EZ bar curls: two drop sets
    High pulley curls: one drop set
    Lying dumbbell tricep extensions: two drop sets
    Tricep pushdowns: one drop set
    Leaning cable lateral raises: two drop sets
    Rear delt cable flyes: two drop sets
    Dumbbell lateral raises: one drop set with some rest pause thrown in
    Wrist curls/extensions/ulnar & radial deviations: two sets each
    Reverse curls: two sets
    Dumbbell holds 100s x 3 x 35sec
    Facepulls: two drop sets

    Happy with all this, felt quite good. Squats tomorrow.
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  5. #995
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    Paused high bar back squats:
    315x5x2

    These all felt good. Happy with my form throughout.

    Paused leg press:
    380x5

    Bulgarian split squats:
    60x8 (I was supposed to do 65s)
    70x8 (because I was irritated at myself for not doing 65s on the last set)

    Paused machine hip thrusts:
    135x10

    That's it as I was short on time. Got 3 more reps with the squats than last time and my form was good/consistent on all sets so I'm pleased.
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  6. #996
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    Incline dumbbell bench press: 2 sets
    Bent over rows: 2 sets
    Machine chest press: 2 sets
    One-armed pulley rows: 2 sets
    Weighted pullups: BW+70x8, BW+45x9
    Weighted dips: BW+70x9, BW+45x9

    Gonna start doing higher rep sets on this workout (did not do that today).
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  7. #997
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    Quick session today as I was in a rush and then ended up not needing to be in a rush but had already finished the workout (not exactly thrilled, haha):

    Dumbbell shoulder presses: 2 dropsets
    Dumbbell lateral raises: 2 dropsets
    Bent over lateral raises: 2 dropsets
    Dumbbell curls: 2 dropsets
    Tricep pushdowns: 2 dropsets
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  8. #998
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    Training has been going so well and then I got a GI thing on Sunday. Ate 300 kcal the whole day and did not lift. Ate 400 kcal less than normal on Monday and didn't /train. Back in the gym today. Bodyweight is down ~3 pounds.

    Weighted dips and weighted hammer grip chins:
    worked up to a single of BW+120 paused

    Machine chest press: 3 rest pause sets
    Barbell rows: 3 rest pause sets
    Dips: 1 rest pause set
    Hammer grip chins: 1 rest pause set
    Incline dumbbell bench press: 1 drop set
    Machine rows: 1 drop set

    Not worth typing out all the weights. Strength wasn't there today. Hopefully I can get some more decent sessions the next few days and be back to normal next week.
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  9. #999
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    I'm still recovering from this stomach thing and it's driving me insane.

    Paused high bar backsquats:
    Worked up to 315x1. Then did 275x1. Felt good but heavy so called it there.

    Deadlifts:
    worked up to 445x1. Kept my flat back for the full movement. Felt heavy.

    Gonna try to do lower body again Sunday; we'll see how it goes. In a mental funk right now due to this illness and some family drama but I'll get out of it eventually.
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  10. #1000
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    Finally a good session:

    Paused high bar backsquats:
    300x3
    275x3
    245x3

    My lower back was really pumped warming up from the session 2 days ago so this was a challenge from that aspect but I got through it.

    Paused weighted dips supersetted with paused weighted hammer grip chins:
    BW+105x2 / BW+115x2
    BW+90x3 / BW+100x3
    BW+80x3 / BW+90x3

    Paused leg press:
    300x10
    300x7

    Incline dumbbell bench press supersetted with dumbbell rows:
    60x9 / 60x10
    60x7 / 60x8
    60x6 / 60x7

    Bulgarian split squats:
    75x3 - was really short on energy for this specific exercise

    Machine chest press supersetted with machine rows:
    150x3x6 on both

    Paused machine hip thrusts:
    165x10

    Very happy with this all around.
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  11. #1001
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    Dumbbell shoulder press: 3 sets
    Machine shoulder press: 1 set
    EZ bar curls: 3 sets
    High pulley curls: 1 set
    Lying dumbbell tricep extensions: 3 sets
    Tricep pushdowns: 1 set
    Leaning cable laterals: 3 sets
    Dumbbell laterals: 1 set
    Cable rear delts: 3 sets
    Wrist curls: 2 sets
    Wrist extensions: 2 sets
    Ulnar deviations: 2 sets
    Radial deviations: 2 sets
    Reverse curls: 2 sets
    Dumbbell holds: 2 sets
    Kneeling cable crunches: 2 sets
    Russian twists: 2 sets

    Can't be bothered to type out all the weights. Happy with the workout.
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  12. #1002
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    Today's workout:

    Paused high bar backsquats:
    275x5
    275x5
    275x2

    I'm pausing longer now (1-2 full seconds) and it makes a big difference.

    Weighted dips:
    BW+105x3 (paused)
    BW+90x5

    Weighted hammer grip chins:
    BW+115x3 (paused)
    BW+100x4.5

    Paused leg press:
    300x11
    300x8

    Incline dumbbell bench press:
    60x10

    Dumbell rows (leaning on a bench):
    60x11

    First time doing these leaning on a bench and I really liked the way it felt actually.

    Bulgarian split squats:
    75x4

    Machine chest press:
    200x4/160x2/120x2

    Machine rows:
    200x4/160x2/120x2

    Machine hip thrusts:
    195x5

    Dumbbell shoulder press: 1 drop set
    Hammer curls: 1 drop set
    Leaning cable lateral raises: 1 drop set
    Lying dumbbell tricep extensions: 1 drop set
    Reverse cable rear delts: 1 drop set
    Cable crunches/hanging leg raises: 1 set
    Russian twists: 1 set

    Happy with all of this.
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  13. #1003
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    Today's workout:

    Paused zombie squats:
    225x2
    205x3
    185x5

    Incline dumbbell bench press:
    80x7
    75x7
    70x7

    Paused controlled barbell rows:
    175x6
    155x6
    135x6

    Paused leg press:
    340x7
    300x8

    Machine chest press: 200x4/160x2/120x3
    Machine rows: 200x4/160x2/120x3
    Bulgarian split squats: 75x5
    Weighted dips: BW+90x4/BW+45x4/BWx4
    Weighted pullups: BW+90x4/BW+45x4/BWx4
    Paused machine hip thrusts: 195x8
    Seated dumbbell shoulder presses: 50x6/40x3/30x3
    High pulley curls: 50x6/40x3/30x3
    Lateral raise drop set with 25/20/15/10/5
    Tricep pushdowns: 50x5/40x3/30x3
    Rear delt cable flyes: 15x1/10x2/7.5x3/5x6
    Cable crunches: 70x12, then Hanging leg raises: 7
    Russian twists: 25x5
    Dumbell holds: 100s x 55sec, 100s x 40sec

    Good workout all around.
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  14. #1004
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    Did 3 cardio stations, 4 minutes eat. First time doing straight cardio in awhile. Gonna start doing this more regularly, ideally a minimum of 2 days weekly (and build up to longer sessions). Upper back is sore today from the zombie squats; they are great for thoracic extension.
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    Today's workout:

    Paused high bar back squats:
    305x3 (easier than the 300x3 last week)
    275x4
    245x5 (had more in me but wanting to keep this rep scheme)

    Paused deadlifts (paused a couple inches up, first time doing these):
    365x5
    365x5

    These felt amazing. I really should have started doing these a long time ago.

    Machine chest press:
    200x7
    200x5

    Paused machine rows:
    200x7
    200x5

    Incline dumbbell bench press:
    60x9

    Dumbbell rows (leaning on a bench):
    60x12

    Dips:
    18

    Hammer grip chins:
    11

    Assisted dip machine press downs:
    85x14

    Pulldowns:
    150x6/130x6

    That's it; quite happy with the session all around. Going to have a lot of fun with paused deadlifts.
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    Quick workout today:

    Dumbbell shoulder presses: 50x7, 45x5, 40x5
    EZ bar curls: 1 set, Dumbbell curls: 1 set, High pulley curls: 1 set
    Overhead tricep extensions: 2 dropsets, Tricep pushdowns: 1 set
    Lateral raises: 2 drop sets
    Reverse cable flyes: 1 drop set
    Ab machine: 2 sets for rectus abdominis, 2 sets for obliques
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  17. #1007
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    Managed to find away to get sick again and had a lot of stomach pain Sunday, diarrhea Monday, and recovering yesterday and today. Didn't take any days off work. Ate ~1300 kcal Sunday, ~300 kcal Monday, ~1800 kcal Tuesday, and finally got back to normal today. Didn't lift yesterday but I did lift this evening. Currently down ~4 pounds.

    Paused high bar back squats:
    310x3
    275x3
    275x3

    Paused deadlifts:
    385x5
    385x1

    Long paused weighted dips:
    BW+90x3
    BW+70x3

    Long paused weighted hammer grip chins:
    BW+100x3
    BW+80x3

    Incline dumbbell bench press:
    70x2x6

    One-armed dumbbell rows (leaning on a bench):
    70x2x10

    Quite happy with this as it could have gone much worse and thus can get back to my normal training shortly without any significant strength lost. Hopefully I can string a few solid weeks of lifting together.
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    Still underweight but feeling a lot better.

    Short paused high bar back squats:
    185x12
    185x12

    Machine chest press:
    150x12
    150x11

    Machine rows:
    150x12
    150x11

    Dips (hands wider than normal):
    BW+45x5/BWx5

    Hammer grip chins (pulling to my nipples):
    BW+45x5/BWx5

    May do shoulders/arms later tonight, we will see. If so I'll edit this post.
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  19. #1009
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    Plate loaded chest press: 3 sets
    Incline machine press: 3 sets
    Pulldowns: 3 sets
    Pulley rows: 3 sets

    Gonna try to do squats and shoulders/arms tomorrow, then get back to more normal lifting on Tuesday.
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  20. #1010
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    Did 4 sets of shoulder press, 4 sets of curls, 4 sets of lying tricep extensions, 4 sets of lateral raises, 4 sets of rear delt flyes, 1 set of various forearm/wrist exercises. Felt good. Core is still fatigued so held off on squats; gonna try to do something big with squats on Tuesday.
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  21. #1011
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    Today's workout:

    Squats:
    315x2 (paused)
    275x3 (paused)
    275x3 (paused)
    245x5
    245x5

    First time doing nonpaused squats in awhile and they felt good; no knee pain. I think I'm at a place where I can start pushing this again.

    Paused incline dumbbell bench press:
    75x3
    70x3
    65x4

    Paused one-armed rows:
    75x4
    70x7
    65x7

    Bulgarian split squats:
    80x4

    Weighted dips:
    BW+70x7
    BW+45x8

    Weighted pullups:
    BW+70x7
    BW+45x6

    Paused machine hip thrusts:
    215x5

    Seated dumbbell shoulder press:
    50x6/40x2/30x3
    30x15

    Dumbell lateral raise:
    35x2N/30x2N/25x2/15x4 (N=negative)

    Leaning cable lateral raise:
    15x4/10x3/7.5x3

    Neutral grip dumbbell curls (going in, then neutral, then out):
    40x6/30x3/20x6

    High pulley curls:
    50x3/40x3/30x4

    Lying dumbbell tricep extensions:
    35x4/25x3/20x3

    Cable rear delts:
    10x8/7.5x4
    10x5/7.5x3

    Overall quite happy with this workout. Core is very fatigued.
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  22. #1012
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    Today's workout:

    Back squats:
    225x2x10

    Felt good, no pause and no knee issues. Low/mid back were pumped throughout which hindered me. Gonna be squatting 3x/week and once my body adjusts to the frequency I should hopefully be able to make some good progress.

    Machine chest press:
    200x6
    200x5
    200x4

    Machine rows:
    200x6
    200x5
    200x4

    Abductors:
    100x2x10

    Adductors:
    100x2x10

    Leg extensions:
    100x2x8

    Incline dumbbell bench press:
    60s x2x10

    Lat pulldown machine:
    120x2x15

    Dumbbell shoulder press:
    50x6/40x3
    40x7/20x6

    Dumbbell curls:
    45x4/35x3

    Lying dumbbell tricep extensions:
    35x5/25x4

    Dumbbell lateral raises:
    35x2N/30x2N/25x3/15x6

    Spider curls:
    35x3/25x4

    One-armed tricep pushdowns:
    30x3/25x3/15x3

    Leaning cable lateral raises:
    15x5/10x3

    Reverse cable flyes:
    15x2/10x3
    10x6/7.5x3

    Quite happy with this all around.
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  23. #1013
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    Today's workout:

    Backsquats: 275x4, 4, 4, 2
    Weighted dips: BW+115x1.5, BW+90x3, BW+70x4
    Paused hammer grip chins: BW+115x2, BW+90x3, BW+70x4
    Bulgarian split squats: 80sx5
    Machine chest press: 150x2x8
    Machine rows: 150x2x8
    Paused machine hip thrusts: 225x5

    Felt fatigued... gonna take a bit to get used to doing full body 3x/wk + 1 shoulder/arm day. Everything felt good though. My core gets the most fatigued by far, I am really hoping it adjusts as the fatigue is holding me back a bit.
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  24. #1014
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    Today's workout:

    Seated dumbbell shoulder press: 40x10, 35x10, 35x9, 30x12
    Dumbbell curls: 35x9, 30x11, 30x10, 30x8
    Spider curls: 20x16, 20x12
    Lying dumbbell tricep extensions: 30x7, 25x12, 25x9, 20x11
    Tricep pushdowns: 20x10
    Dip assist pushdowns: 1 set, really liked this, will be doing this more as a primary tricep movement
    Lateral raises: 20x10, 20x8, 15x12, 15x12
    Lying cable lateral raises: 10x10, 10x10
    Rear cable delts: 10x8, 7.5x10, 7.5x10, 7.5x8
    Facepulls: 2 sets

    Then 2 sets each of various wrist/forearm movements and finished with dumbbell holds with 100s for 55 seconds.
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  25. #1015
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    Today's workout:

    Squats:275x8x3, all with ~2:45 rest
    Paused incline dumbbell bench press: 70x5x3
    Dumbbell rows: 80x3 paused, 80x5, 90x3x5
    Dips: BW+70x5, BW+45x6
    Hammer grip chins: BW+70x5, BW+45x6
    Seated dumbbell shoulder press: 40x2x9
    Dumbbell curls: 35x8, Spider curls: 1 dropset
    Lying dumbbell tricep extensions: 30x7, Assisted dip pushdowns: 40x8
    Lateral raises: 25x9, leaning cable lateral raise: 10x8
    Rear cable delts: 10x9, 10x6

    That's it, happy with everything, especially the squats. Really interested to see how squats feel on Thursday.
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    Today's workout:

    Squats: 275x8x3, all with ~1:45 rest (started each set at a 2 minute mark so assuming set length of ~15 seconds rest was 1:45 between sets)
    Machine chest press: 210x4, 210x3, 190x5, 170x6, 170x5
    Paused machine rows: 210x4, 210x3, 190x5, 170x6, 170x5
    Dips: BW+45x8, BW+25x8
    Lat pulldown machine: 170x6, 150x10
    Seated dumbbell shoulder press: 40x14, standing dumbbell shoulder press: 40x6
    Dumbbell curls: 35x12, Spider curls: 30x6/20x6
    Dumbbell lateral raise: 25x11, Leaning cable lateral raise: 15x4/10x3/7.5x3
    Lying dumbbell tricep extensions: 30x8, Assisted dip tricep pushdowns: 40x10
    Prone incline rear delts: one superset, then rear delt cable flyes supersetted with prone incline rear delts

    Very happy with the squats. Had no soreness after the session two days ago and my low/mid back were a bit fatigued during the session today but not too bad.
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    Today's workout:

    Squats: 280x8x3, averaged 2:23 rest in between but really hit a wall on the last rep of the 6th set so rested more before set 7 and 8, I was fatigued going into this so very happy with it. I'll squat again Tuesday and work up to 275x1; based on how that feels I'll decide what to do.

    Incline dumbbell bench press: 80x5, 80x3, 70x5, 70x5, 70x5, 60x7, 60x8
    Dumbbell rows: 100x5, 100x4, 100x4, 100x4, 100x4, 80x10, 80x9
    Dips: BW+25x12/BWx3
    Hammer grip chins: BW+25x8/BWx3

    Quite pleased with this session.
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  28. #1018
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    Seated dumbbell shoulder presses: 4 sets
    Dumbbell curls: 2 sets, Spider curls: 2 sets
    Lateral raises: 2 sets, Leaning cable lateral raises: 2 sets
    Lying dumbbell tricep extensions: 2 sets, Assisted dip pushdowns: 2 sets
    Prone bench rear delt raises: 2 sets, reverse cable flyes: 2 sets
    Facepulls: 2 sets
    Wrist curls: 2 sets
    Wrist extensions: 2 sets
    Wrist radial deviations: 2 sets
    Wrist ulnar deviations: 2 sets
    Reverse curls: 2 sets
    External rotations: 2 sets
    100 pound dumbbell hold x 50 seconds

    All felt good. My forearm strength is improving, I think I'll start training them on Thursday as well.
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    Squats: 285x3,3,3,3,1,2, rested 1:45 between all sets until the last set where I rested 2:45
    Paused weighted dips: BW+90x3,3,3
    Paused weighted hammer grip chins: BW+100x3,3,3 - supersetted this and the dips with no additional rest between sets
    Incline dumbbell bench press: 70x7,6
    Dumbbell rows: 80x10,8
    Seated dumbbell shoulder presses: 55x5,45x7
    Dumbbell curls: 45x5, Spider curls: 30x9
    Lying dumbbell tricep extensions: 40x4, Assisted dip pushdowns: 45x11
    Lateral raises: 40x2N/35x2N/30x2N/25x2N/20x3/15x3, Leaning cable laterals: 15x5/10x4
    Prone rear laterals: 20x10/15x10 (partials on both), Rear delt cable flyes: 12.5x5/10.5x2/9x2

    Happy with all of this. If I feel good Thursday with squats I'll go for 285x8x3 but rest 2:45 between all sets and see how it goes.
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