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Thread: Heisman's log

  1. #181
    Registered User Payton1221's Avatar
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    Originally Posted by Heisman2 View Post
    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.
    I think that I'll start these 1X per week. I will say that when I did do them, my knees felt BETTER. Rightly or wrongly, I attributed it to the increased range of motion that the sprinting gave me over the smaller ROM with walking and biking. Front squats provide plenty of ROM but for a very small number of reps.

    And your 295x3 backsquats if very impressive. Probably calculates to a 1RM that's 2*BW!
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  2. #182
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    Originally Posted by Payton1221 View Post
    I think that I'll start these 1X per week. I will say that when I did do them, my knees felt BETTER. Rightly or wrongly, I attributed it to the increased range of motion that the sprinting gave me over the smaller ROM with walking and biking. Front squats provide plenty of ROM but for a very small number of reps.

    And your 295x3 backsquats if very impressive. Probably calculates to a 1RM that's 2*BW!
    Yeah, if they make your knees feel better then do them for sure.

    My all time best squat was a low bar full squat of 385x1 at ~170 pounds. This was in 2007 or 2008. Then in 2008 I tore the lateral meniscus in my right knee and stopped squatting for a few years as an orthopedist told me it wasn't safe. Then I started squatting again seriously a couple of years ago. This is why my right knee flares up all the time. If I can a solid stretch of training in I should get way beyond 2x bodyweight as I only weigh ~156 pounds now and I could definitely have done 315x1 yesterday without issue. I am squatting high bar so that holds me back relative to before.

    Anyways, nice workout today after a long day of more lectures at work:

    Incline dumbbell bench press:
    warmup
    75x8
    75x5
    70x6
    70x5
    65x5

    Weighted dips:
    warmup
    BW+90x4
    BW+90x3
    BW+70x5
    BW+70x4
    BW+45x6

    Hammer grip machine shoulder press:
    warmup
    130x4
    130x3
    130x3
    100x6

    Tricep overhead extensions/pushdowns:
    45x12/3
    45x11/3
    45x10/3

    Lateral raises:
    25x12
    25x10
    25x8

    Everything felt good.
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  3. #183
    Registered User Heisman2's Avatar
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    Had a bit of a late day in clinic but still managed to get to the gym with a reasonable amount of energy:

    Weighted pullups:
    warmup
    BW+70x8
    BW+70x5
    BW+45x7
    BW+45x6
    BW+45x6
    BWx12

    Seated rows:
    warmup
    180x8
    180x6
    170x10
    170x8
    170x8

    High bar rows:
    warmup
    160x10
    140x12
    140x10
    140x8
    120x12

    Biceps:
    3 sets of things

    Happy with this. I think I will stay at BW+70 next time and see if I can do more.
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  4. #184
    Registered User Heisman2's Avatar
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    Squatted today:

    Back squats:
    warmup
    295x1 - felt a bit heavy and I leaned forward a bit so called it here

    Front squats (very deep):
    135x3
    185x3
    205x3
    225x3
    245x1 - had a bit of the same knee pain

    I think I let the bar get a bit forward and that contributed to my right knee pain. I was going very deep so it's not the depth. This is good to know. I'm gonna take a squat session off to let my knee fully heal and then get back at it after that.
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  5. #185
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    Originally Posted by Heisman2 View Post
    Squatted today:

    Back squats:

    Front squats (very deep):
    Do these seem to be equally taxing to your aerobic system (for want of a better term) given an equally hard effort . . . say both @ RPE9 or so? I haven't back squatted in a while, so my memory may not be too accurate, but I'm so out of breath after a hard set of front squats that it's almost hard to talk. And for added effect superset front squats with chins
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  6. #186
    Registered User Heisman2's Avatar
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    Originally Posted by Payton1221 View Post
    Do these seem to be equally taxing to your aerobic system (for want of a better term) given an equally hard effort . . . say both @ RPE9 or so? I haven't back squatted in a while, so my memory may not be too accurate, but I'm so out of breath after a hard set of front squats that it's almost hard to talk. And for added effect superset front squats with chins
    Front squats take more out of me as it's harder for me to take a full breath (when I go heavy anyway).

    Lifted today:

    Incline dumbbell bench press:
    warmup
    75x7
    75x5
    75x4
    75x4
    75x3

    Warmups felt heavy; I needed one more day off. I will take a day off prior to my next session. Nonetheless, the sets felt good.

    Weighted dips:
    warmup
    BW+90x4
    BW+90x3
    BW+90x3
    BW+90x3
    BW+90x2

    Hammer grip machine shoulder press:
    warmup
    130x5
    130x3
    100x7
    70x10

    Lateral raises:
    30x6
    30x5
    30x5

    Tricep overhead extensions/pushdowns:
    warmup
    50x10/3
    50x7/4
    50x6/3

    I also got somewhat sleepy during this session which is weird for me especially as I slept a full 7 hours last night. Nonetheless, things felt good. With one more day off prior to my next session I expect I will be quite a bit stronger after this.
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  7. #187
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    Sorry if I was the one that got the T thread closed. TBH, I was surprised that ANY of that was okay to discuss, and I obviously did not know what nadir meant
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  8. #188
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    Originally Posted by Payton1221 View Post
    Sorry if I was the one that got the T thread closed. TBH, I was surprised that ANY of that was okay to discuss, and I obviously did not know what nadir meant
    I don't care (wasn't even my thread). I never understood the logic of how threads do or do not get closed. For example, frequently if a teenager posts a thread about cutting it gets closed. Yet, a quick glance at the teen bodybuilding section shows many threads with discussion of topics that shouldn't be talked about by teens at all but those threads aren't closed. I feel people will get better advice in this section probably, but not my problem.

    Anyways, after the extra day of rest I had a great session today:

    Weighted pullups:
    warmup
    BW+70x10 (the last rep was borderline but I think I barely got it)
    BW+70x5
    BW+45x7
    BW+45x7
    BW+45x5
    BW+25x8
    BW+25x6
    BW+25x5
    BWx10

    Seated rows:
    warmup
    180x6
    170x8
    160x12

    High bar rows:
    warmup
    160x6
    140x8
    120x10

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

    Hammer curls:
    30x10

    Overall a very nice session. My lats and biceps felt a bit pumped after the first set of pullups. I'm progressing nicely.
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  9. #189
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    Had a nice workout today:

    Back squats with 3 second pauses:
    warmup
    275x3 - this felt good

    Front squats with 3 second pauses:
    135x3
    185x2
    225x1
    245x1
    265x1 - back felt tight due to fatigue from yesterday's workout
    275x1 - back felt tight on this one too

    One-legged leg extensions:
    warmup
    170x3x6

    Assisted glute ham raises:
    3x12

    I said I would take a session off of squatting but clearly I didn't. I actually was jumping a bit this morning and felt a slight twinge in my right knee but then I did elliptical (only 6.5 minutes at an intense setting) and that felt fine, so this evening I went for it and decided to do paused squats as that keeps my form more "perfect". It clearly worked, and 275x3 on the paused back squats and 275x1 on the front squats are not far off my all time bests so I'm pretty happy about this. The leg extensions were fine. The first set of GHRs I really felt pulling on my hamstrings (specifically the right one) and was a bit concern I would injure myself if I kept pushing through it but I got through that set and the next two sets were more normal for me. All in all a nice session.
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  10. #190
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    Bad workout today:

    Incline dumbbell bench press:
    warmup
    75x7

    Weighted dips:
    warmup
    BW+115x1
    BW+135x0.5

    That's it. I had hoped to get to the gym at 5:00pm. Due to a clinic mishap (not my fault) and then terrible traffic, I did not get to the gym until 6:15pm, by which time I had no energy and was incredibly frustrated. First set of benching didn't go well (although the first rep went up really quickly), and then the BW+115 was solid but difficult so I figured I wouldn't get BW+135 as that is my all time PR and I stalled half way up. Just an irritating late afternoon that led to this.

    Tomorrow I have to cover an inpatient service for 1 day which is understandable but also irritating as I have to learn all the patients tonight, care for them tomorrow, and then not do anything for them again, so it's a decent amount of prep work for only 1 day of actual patient care.
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  11. #191
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    Originally Posted by Heisman2 View Post
    Bad workout today:

    That's it. I had hoped to get to the gym at 5:00pm. Due to a clinic mishap (not my fault) and then terrible traffic, I did not get to the gym until 6:15pm, by which time I had no energy and was incredibly frustrated.
    Do you ever use pre-workout supps? Not sure but I feel like I get a little extra energy and maybe strength from E&C taken 30-45 minutes prior to working out.
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  12. #192
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    Originally Posted by Payton1221 View Post
    Do you ever use pre-workout supps? Not sure but I feel like I get a little extra energy and maybe strength from E&C taken 30-45 minutes prior to working out.
    I do not and don't plan to. What I need to do is keep some additional snack food with me at all time.

    Anyways, I didn't get out of work until 7:45pm today, but as the day progressed I expected that and ate more accordingly. Then I had a nice session:

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

    Seated rows:
    warmup
    200x4
    190x6
    180x6

    Biceps:
    4 sets of various things

    The pullups felt good. I'm content with 6 on the first set of 90, hopefully I can get 7+ next time. By the end of the rows my shoulders were feeling it so I stopped there.


    I plan to do legs tomorrow. I have tomorrow off so hopefully I can sleep in a bit and then have a great workout.
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  13. #193
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    Originally Posted by Heisman2 View Post
    What I need to do is keep some additional snack food with me at all time.
    Not sure what you're thinking of here, but I would think that a sleeve of peanuts would probably be okay if left in your car. Trail mix with raisins and chocolate would provide more carbs, but the chocolate wouldn't fare well in the heat

    My absolute "go to" snack is sunflower seeds in the shell. It provides me with 30 minutes of "snacking" (and 5g of protein & 15g of good fat) while satisfying me. WikiHow says "sunflower seeds are particularly efficacious in keeping the cholesterol levels down."
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  14. #194
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    Originally Posted by Payton1221 View Post
    Not sure what you're thinking of here, but I would think that a sleeve of peanuts would probably be okay if left in your car. Trail mix with raisins and chocolate would provide more carbs, but the chocolate wouldn't fare well in the heat

    My absolute "go to" snack is sunflower seeds in the shell. It provides me with 30 minutes of "snacking" (and 5g of protein & 15g of good fat) while satisfying me. WikiHow says "sunflower seeds are particularly efficacious in keeping the cholesterol levels down."
    I was actually thinking more of just buying some granola bars or other bar type thing; I don't think heat will impact those a ton. I've never actually tried sunflower seeds. My cholesterol levels are great so that's not a concern.

    After my workout late yesterday evening, I couldn't sleep easily, so I didn't go to sleep until 2:00am and then I woke up at 7:30am so not great but I went to the gym and had a nice squat session anyone:

    Back squats with 3 second pauses:
    warmup
    285x3

    That's a 10 pound PR. I was leaning a forward a bit on the 2nd and 3rd rep but I was plenty deep and they still felt good. Legs were quite fatigued after this single set

    Front squats with 3 second pauses:
    warmup
    285x1

    I think this is 10 pounds off my all time max. This felt very solid; I definitely had at least 295 in me with good form. I find it so interesting that standing with 285 in a front squat position feels so much heavier than with a back squat position for me.

    Leg press:
    warmup

    Stopped while warming up as I started getting that same knee pain again but this time in my left knee, which is intriguing.

    Dumbbell step ups:
    20s x 5
    30s x 5
    40s x 5
    50s x 5
    60s x 5

    These felt great; I used essentially a 19" box for these so I start from a position where I would be right below parallel.

    Assisted glute ham raises:
    1x10

    These felt straining moreso than I would like so stopped here.

    Overall, very happy with the squats. When I stop progressing like this I'll start incorporating more volume.
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  15. #195
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    Nice workout this morning:

    Incline dumbbell bench press:
    warmup
    75x9
    75x5
    75x5
    75x4
    75x3
    70x5
    65x6
    60x7

    Weighted dips:
    warmup
    BW+90x4
    BW+70x4
    BW+45x6
    BW+25x7
    BWx10

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

    Lateral raises:
    30x6

    Tricep overhead extensions/pushdowns:
    2 sets of some weight

    Overall things felt good. I altered my form a bit on the presses halfway through this to good effect; I focused more on driving my upper traps into the bench and this gave me a much more stable platform to press from. I'll make sure to do this on my first set next session.
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  16. #196
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    I didn't lift yesterday because I was on call such that if someone had to call off sick I would have gone in. I didn't get called in but I didn't want to take the risk of getting called in while at the gym so I took the day off.

    Lifted today:

    Weighted pullups:
    warmup
    BW+135x1
    BW+90x7
    BW+70x5
    BW+45x6
    BW+25x11

    Stopped there. I had no energy. Warmups felt ok but I was even low on energy when warming up. I'm not sure why. I did undergo Nexplanon training in the afternoon (I can insert them now) which involved sitting through a rather long presentation so maybe that had something to do with it. The BW+135 felt ok but was difficult. The BW+90x7 felt good and was one rep more than the last time I did them. I got 11 with BW+25 mainly because I had a nice groove going; I am able to stay in one groove with that weight but it's harder for me to stay in one path with heavier weight. I need to focus on this more.
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  17. #197
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    Wanted to squat today but all the racks were taken so I benched:

    Incline dumbbell bench press:
    warmup
    75x8
    75x6
    75x4

    I'm done doing this higher rep stuff. Not progressing at all, but the first couple of reps did feel easier than previously (so maybe I am progressing kind of?). Going up to 80 pounds next session.

    Weighted dips:
    warmup
    BW+135x1
    BW+90x4
    BW+70x5
    BW+45x7

    The BW+135x1 ties a PR and I had a bit more in me. I guess the benching has paid off some as I shouldn't be getting stronger on these as I haven't focused on them as much and I did this after 3 sets of benching today. I may go for a PR on these soon.

    Hammer grip shoulder press:
    warmup
    170x1

    That's a PR. Felt it a tad bit in my right elbow so I called it there.

    Despite the disappointing first set I'm happy with the dips. Squats tomorrow if I feel like going to the gym (I'll be in a clinical setting far away prior to when I would normally drive to the gym), otherwise on Friday. May deadlift instead as my body is itching to deadlift again.
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  18. #198
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    Originally Posted by Heisman2 View Post
    Incline dumbbell bench press:
    warmup
    75x8
    75x6
    75x4

    Going up to 80 pounds next session.
    Our pressing strength is similar, but I weigh a little more (~167 or so). But I'm amazed that you can wrestle these weights into position. I showed a photo of my homemade powerhooks, and even with them, getting the 80's into and then off the bar is a real chore. Getting these same 80's into position from the floor would be nearly impossible for me and could cause me some lowback issues.

    Great job.
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    Originally Posted by Payton1221 View Post
    Our pressing strength is similar, but I weigh a little more (~167 or so). But I'm amazed that you can wrestle these weights into position. I showed a photo of my homemade powerhooks, and even with them, getting the 80's into and then off the bar is a real chore. Getting these same 80's into position from the floor would be nearly impossible for me and could cause me some lowback issues.

    Great job.
    Yeah, perhaps as I go heavier I will ask someone to spot me on the first rep at some point to see how much of a difference it makes for me. The heavier I go the more significant the effect will be.

    Anyways, was in clinic today and the last patient was scheduled for 4:30pm but didn't show up, so I stayed until 5:00pm for nothing. Then I got to the gym and wanted to squat but the racks were taken again (a couple are briefly out of commission, otherwise this wouldn't be an issue), but I waited it out and squatted:

    Back squats with 3 second pauses:
    warmup
    295x3

    That's a 10 pound PR from last session. Felt hard but good.

    Front squats with 3 second pauses:
    warmup
    295x1

    That ties my all time paused front squat PR. It strained the back of my neck/traps a bit implying it was pulling me forward and I was wrestling it back, but it was deep and solidly paused and I'm happy with it.

    I called it there because I was happy with this and had no knee pain at all and wanted to end on that good note.
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    My eating schedule was off today and I got to the gym a bit late but it is what it is.

    Weighted pullups:
    warmup
    BW+145 x 0.75
    BW+90x2x5
    BW+70x5

    Seated rows:
    warmup
    240x1
    200x8
    180x10

    Biceps:
    2 sets of low pulley curls/dumbbell curls

    I'm starting to think I do better off with 3 days rest between sessions than 2. I'm going to go back to doing a more traditional set/rep scheme. Next time I think I'll go for BW+90x8x3.

    I'm about to switch to a much more intense rotation (heme/onc) so I'll be posting less but hopefully still getting my sessions in.
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  21. #201
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    Originally Posted by Heisman2 View Post
    Back squats with 3 second pauses:
    warmup
    295x3

    That's a 10 pound PR from last session. Felt hard but good.

    Front squats with 3 second pauses:
    warmup
    295x1

    That ties my all time paused front squat PR.
    Great job!!!


    Originally Posted by Heisman2 View Post
    I'm about to switch to a much more intense rotation (heme/onc) so I'll be posting less but hopefully still getting my sessions in.
    Does onc refer to oncology? My RN wife worked oncology for her first 10 years after graduating, and since then has diagnosed herself, me, and both children with untold cancers and other maladies. Do med schools provide a psych class or two to enable you to (hopefully) deal with or handle the stress of being a doctor?

    Her solution was a 3 month break before returning to a general "med/surg" floor (and zoloft )
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  22. #202
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    Originally Posted by Payton1221 View Post
    Does onc refer to oncology? My RN wife worked oncology for her first 10 years after graduating, and since then has diagnosed herself, me, and both children with untold cancers and other maladies. Do med schools provide a psych class or two to enable you to (hopefully) deal with or handle the stress of being a doctor?

    Her solution was a 3 month break before returning to a general "med/surg" floor (and zoloft )
    Yeah, oncology. No real psych stuff provided in med school for that purpose. We talk about the stress and know that we should come forward when facing it, and we talk about physician burnout all the time, as well as how >400 physicians commit suicide yearly, but most people just get through it and don't do anything about stress.

    Anyways, lifted today:

    Incline dumbbell bench press:
    warmup
    80x5
    80x5
    80x5
    80x4
    80x3

    Weight dips:
    warmup
    BW+90x5
    BW+90x2
    BW+45x5

    Hammer grip machine shoulder press:
    warmup
    150x2

    Called it there. Everything felt good. I'll either stick with the 80s next time or go up to 85s, but I'll probably stick with the 80s.

    I'm taking tomorrow off to read up more on hem/onc stuff so I'm better prepared.
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  23. #203
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    Squatted today:

    Back squats with 3 second pauses:
    warmup
    305x3

    This is a 10 pound PR and felt good but heavy and drained me a ton.

    Front squats with 3 second pauses:
    warmup
    255x1

    Felt heavier than it should have so I stopped here.

    Leg press:
    warmup
    340x5

    These felt good.

    Assisted glute ham raises:
    2x12

    These felt good.

    One-legged leg extensions:
    warmup
    170x7

    These felt good.
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  24. #204
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    Nice workout today:

    Weighted pullups:
    warmup
    BW+90x8x3 (I paused for 1 second between each rep)
    BW+70x4
    BW+45x6
    BW+25x8
    BWx8

    Seated rows:
    warmup
    200 x 5 x 5

    Low pulley curls/dumbbell curls:
    30x6/40x4
    25x9/35x4
    20x7/30x4

    Hammer curls:
    25x10

    Overall a good session. Next time I'll go up to BW+100 and try to do the same or close to it.

    Also, Payton1221, your PMs are full, lol. My response was "Thanks for the kind words. I like that philosophy; I actually think I'll share that with patients/families as a coping mechanism."
    Last edited by Heisman2; 08-29-2017 at 05:15 PM.
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    Originally Posted by Heisman2 View Post
    Also, Payton1221, your PMs are full, lol. My response was "Thanks for the kind words. I like that philosophy; I actually think I'll share that with patients/families as a coping mechanism."
    I checked emails this morning and found two notifications to that effect.

    You're welcome, and like I wrote, I find that to be powerful IF you can truly make the new association. For someone dealing with a death or perhaps a "new normal" (e.g., loss of limb, debilitating disease), there's obviously going to be a somewhat lengthy period of mourning, anger, whatever, but for a person to truly move on and deal with things in a healthier/non-bitter way, then the meaning must be changed.
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    Long day at work today so I only got in a quick session:

    Incline dumbbell bench press:
    warmup
    80x6
    80x4

    Weighted dips:
    warmup
    BW+115x2
    BW+90x4

    Hammer grip machine shoulder press:
    warmup
    160x1

    Called it there, went home, and did 30 minutes on the elliptical because I didn't get a chance to do it this morning. Pretty crazy day at work that resulted in me staying later than I wanted but things turned out ok and I learned a lot so it's all good.
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    Had another long day at work (several in a row). Got stuck 2 hours late as I had to transfer someone to the ICU. Went to the gym and warmed up to 285 x 1 on squats and called it there. My body was aching, I felt my lower back rounding at the bottom, and I could tell this wasn't going to be a good day to try to push through. I'm also quite sleep deprived. I'm working this weekend but will get Monday off.

    I still plan to do pullups tomorrow, but if I'm stuck late I will not. We'll see.
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    Originally Posted by Heisman2 View Post
    I still plan to do pullups tomorrow, but if I'm stuck late I will not. We'll see.
    They sell inexpensive pull-up bars that fit over most conventional interior doors. I wouldn't suggest BW+100 but you could do lots of bodyweight or do some rest-pause like to get a decent workout in a pinch.
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    Originally Posted by Payton1221 View Post
    They sell inexpensive pull-up bars that fit over most conventional interior doors. I wouldn't suggest BW+100 but you could do lots of bodyweight or do some rest-pause like to get a decent workout in a pinch.
    I actually caused some damage to a doorframe with one of those once in college. Bodyweight pullups simply aren't challenging enough to be useful for me. But I did get in a nice pullup workout today because I got out on time and everything went pretty smoothly today:

    Weighted pullups:
    warmup
    BW+100 x 8 x 3

    This was difficult and strained my elbows a bit on the latter sets but I got every rep. On the first 4 sets I could have done at least 1 additional rep. I was done after this; I tried to do seated rows and I was too fatigued from the pullups for this to be useful. I'll see what I can do with BW+110 next time.
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    Another nice session today:

    Incline dumbbell bench press:
    warmup
    80x7
    80x4
    70x? (I think 6)
    60x8
    60x7

    Weighted dips:
    warmup
    BW+90x3
    BW+90x3
    BW+90x2
    BW+45x7
    BW+25x9

    Hammer grip machine shoulder press:
    warmup
    140x3
    120x4
    100x6
    80x8
    60x10

    Tricep overhead extensions/pushdowns:
    warmup
    50x8/4
    50x6/3

    Lateral raises:
    35x1/30x3

    Everything felt decent; my elbows were flaring up on me when going heavy on the dips likely due to what I put them through yesterday. Next time I'll bench the 85s.
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