Heisman's log

[Heisman2]

Today went to the gym and worked up to a 135x2 standing shoulder press (estimated max is 140) and worked up to a 1-armed cable row of 140. Then realized the gym had no water. Then I left, went home, and did mobility work.

Needless to say, not what I was hoping for, lol.

Anyways, regarding long term goals, for lower body I want to get my squat up to something decent, continue pushing trap bar deadlifts to see how far I can take them, and continue to work on my vertical. Also want to continue working on flexibility/mobility such that I can do overhead squats barefoot and actually grab my toes regarding hamstring flexibility. For upper body I want to work on my standing shoulder press in the short term and hammer grip weighted pullup strength (because I think I can push this harder than regular pullups without causing elbow strain). I also want to work on arm strength as I think that's holding back some of my other lifts. Eventually I want to do a paused weighted dip with my bodyweight... gonna be awhile.

[Heisman2]

At my apartment complex did some bicep/tricep work, sets of 4 kneeling rollouts with an ab wheel (first time doing these), push presses with 50 pound dumbbells (my form got a lot better throughout the session), cable side twists, face pulls, mobility work, and did 30 minutes on the elliptical.

More cardio tomorrow, probably won't lift again until Wednesday as I want to shift to Wed/Thur, Sat/Sun sessions. Also considering going down to 3x/week soon to do full body each session.

[Heisman2]

Started a whole body routine today. Still playing around with what I will do. Did the following in just under 2 hours:

Paused high bar back squats:
265x5
265x4x1

supersetted with...

Paused standing shoulder press:
120x5x5

supersetted with...

Paused weighted hammer grip chin-ups:
BW+90x5
BW+70x4x5

It was not until the last set of the squats that I realized I had been gripping the bar too wide (with my index finger on the rings instead of my pinky); this made it harder for me to maintain upright posture and good form. Nonetheless my form was good on all reps. I got fatigued very quickly after just 1 circuit of the above and that hampered me on the second set of squats so I did singles from that point forward.

Bulgarian split squats:
50's x2x9

supersetted with...

Hammer grip machine chest press:
150x10
150x8

supersetted with...

Dumbbell rows:
70x2x10

Was also breathing really hard with this circuit. I sweated more with this full workout than I have with any weights workout before in my life.

Dumbell snatch/push press (1 snatch and then push press with the left arm and then again with the right arm):
70x3x1

Trap bar jump squats:
95x3x3

Vertical jumps:
5x3 (all 3 in a row essentially touch and go)

Cable flies:
60x8

Leaning cable lateral raises:
30x3/25x3/20x3

One-armed tricep overhead extensions/pushdowns:
25x5/20x5

One-armed low pulley curls:
30x5/25x4

Abductors:
305x2/250x3/205x3

Adductors:
305x4/250x4/205x4

Seated hamstring curls/lying leg curls:
90x5/5(plates on the machine)x5

Standing calf raises:
230x8

Really interested to see how I feel tomorrow and if I can recover enough to get back at it Thursday.

[Payton1221]

Did the following in just under 2 hours:

Paused high bar back squat
supersetted with Paused standing shoulder press
supersetted with Paused weighted hammer grip chin-ups
Bulgarian split squats
supersetted with Hammer grip machine chest press
supersetted with Dumbbell rows
Dumbell snatch/push press
Trap bar jump squats
Vertical jumps
Cable flies
Leaning cable lateral raises
One-armed tricep overhead extensions/pushdowns
One-armed low pulley curls
Abductors
Adductors
Seated hamstring curls/lying leg curls
Standing calf raises

NEGGED for too little variety (JK)

[Heisman2]

NEGGED for too little variety (JK)

Haha, we'll see how long I can keep this up. If numbers go up then great, if not then I'll reassess.

Today I did 30 minutes elliptical in the morning, then in the afternoon I did a few sets of abs, facepulls, 15 more minutes elliptical, and 20 minutes flexibility/mobility work. Another full body workout to be done hopefully tomorrow morning.

[Heisman2]

Trap bar deadlifts:
375x4x5

One-armred pulldowns:120x4x6

Weighted dips:
BW+90x2x4
BW+90x2x3

Push press:
45x3
65x3
85x3
105x3
125x3
135x1
145x1
155x1
165x0

Hyperextensions:
70x5
100x5
120x5

Hammer grip machine bench press:
150x8/100x6

Seated pulley rows:
150x7
150x7/100x6

Trap bar jump squats:
95x3x3

Vertical jumps:
3x3


Later in the day I did 3 sets of bicep/tricep/lateral delt work and then I did HIIT kind of on an elliptical where I go as fast as possible for as long as possible on a high intensity and then step off, do 3 vertical jumps, and then repeat (did this cycle 5 times).


Definitely was not recovered from the last workout for this one. Will have to wait and see what I am able to do next Tuesday to see if I want to continue doing this. I think I need to do all of the deadlifts first prior to any additional work as I was supersetting the last set and I did not have enough energy to even begin a 5th deadlift set, lol.

[Heisman2]

Yesterday I did cardio, abs, neck work.

Today I did:

Paused front squats:
245x6x3 - these felt good... upper back rounded a bit on the last rep so I called it there but prior to that I think I held my thoracic spine in good position

Standing shoulder press:
125x3x5
125x4
125x3

Assisted one-armed pullups:
5
5
4
3
3

Trap bar jump squats:
95x3
115x4x3

One-armed paused pulley rows:
100x3x5

Incline dumbbell bench press:
70x7
70x6
70x5

Hyperextensions:
50x2x8

Dips:
BWx15

Chinups:
BWx13

Lat pullover machine:
a dropset

Lying leg curls:
8x2/6x3/4x4

Abductors:
305x2/260x2/215x3/170x3

Adductors:
305x6

Later on did 3 sets of lateral raises, curls, and tricep work, all dropsets

[Heisman2]

Ended up moonlighting last night so feel like crap today but did:
- 6 sets of ab flexion (weighted cable curls, ab wheel, dragonflags)
- 6 sets of ab rotation
- 2 sets of neck flexion/extension/lateral flexion

Then did more flexibility/mobility work. This is paying off; I've improved my sit and reach by 3 inches when not warm and my overhead squat mobility is improving as well.

[Heisman2]

Ended up developing a sore throat but not really any other infectious symptoms, but with that I did not sleep well Monday night so after going back and forth I took Tuesday off. Got back at it today, but my knees were achy. I'm attributing this to arthralgia secondary to whatever virus I have; nonetheless I elected to not do explosive work today.

High bar paused backsquats:
265x4x5
265x1

Even with the knee pain warming up I was able to do the first (and subsequent sets) pain free. After the 4th set my right knee was acting up again but with the last single it felt fine. I was happy with my form throughout this.

Paused hammer grip chins:
BW+90x5
BW+75x4x5

Paused standing shoulder press:
125x5
125x4
125x3
125x3
125x3/95x5

Bulgarian split squats:
50s x10

Hammer grip machine chest press/bodyweight dips:
170x7/dipsx7
170x6/dipsx7
150x8/dipsx5

I like this machine as it is somewhat close gripped and has a chest adduction component as well.

One-armed seated rows:
100x6
80x8

Machine rows:
140x8

Lying leg curls:
8x5/5x6

Abductors:
305x3
245x4
185x5

Adductors:
305x8

Standing calf raises:
255x5

If all goes well and I feel ok I'll do abs/neck/facepulls/cardio tomorrow morning.

[Heisman2]

Still not feeling great today but did 5 sets of ab flexion, 5 sets of ab rotation, 3 sets of facepulls, and 2 sets of each neck movement. Then did 20 minutes flexibility/mobility.

I am really hoping I wake up tomorrow feeling energized to get to the gym as I plan for it to be a pretty intense workout if all goes well. We'll see how I feel.

[Heisman2]

Trap bar deadlifts: 405x3x5, then 2 singles.

These felt ok but my back was rounding slightly on the latter reps of the first 3 sets. The last 2 singles felt great. As I am squatting 2 days a week I was thinking about this more and it makes more sense to me to do these with less leg bend and more hip hinge (but not quite to the point of stiff-legged as I am not flexible enough for this). I did the last 2 singles in this fashion and they felt very good so I will continue with this. My hands were also in pain after this.

Paused standing shoulder press: 125x5x5

Took a few workouts but got this. For the record I pause at the bottom with the bar below my clavicles. On to 130 pounds.

Paused one-armed pulldowns: 120x4x7

This felt good and after the 4th set my grip was done. All of the single handles in my gym spin to some degree which makes grip much harder. I need to invest in straps.

After this did several sets of machine chest press, dips, machine rows, machine pullovers, and weighted hyperextensions. Overall quite happy with this session and glad my shoulder press is improving.

[Heisman2]

Got better throughout the week and then got sick again the last couple of days with a cold. I think I got two viruses back to back. Slept terribly last night and had significant myalgias/arthralgias today but went to the gym anyway:

Paused front squats:
250x6x3

My hips were real achy when warming up but I gutted through this. The worksets themselves felt solid other than the pain.

Standing shoulder press:
130x3.5

I was still fatigued from the last session.

Assisted one-armed pullups:
1
2
1
1
4

I varied the amount of assistance on each set. Lats were sore going into this from the last workout so happy with how this felt.

Incline dumbbell bench press:
80x2 paused
70x7
70x5

Machine chest press dropset followed by bodyweight dips: two dropsets
One-armed rows followed by lat pullover machine: two dropsets
Side laterals: 1 dropset
Tricep overhead extensions/pushdowns: 1 dropset
Dumbbell curls: 1 dropset

Really hoping I feel better soon so I can get back to the explosive work.

[Payton1221]

Standing shoulder press:
130x3.5

I haven't gone heavy on these in many years, but your OHP/Incline-Press percentage is higher than mine. Great job.

[Heisman2]

I haven't gone heavy on these in many years, but your OHP/Incline-Press percentage is higher than mine. Great job.

Interesting. I haven't done them in years either and I expect my strength to steadily climb with them over the next several weeks. Want to get 150x5 and go from there.

Still ill/achy today so may not do anything. I really want to get back to flexibility/mobility work but am dubious while I'm feeling achy as I'm worried the risk of injury will be a lot higher.

[Payton1221]

Interesting. I haven't done them in years either and I expect my strength to steadily climb with them over the next several weeks. Want to get 150x5 and go from there.

Still ill/achy today so may not do anything. I really want to get back to flexibility/mobility work but am dubious while I'm feeling achy as I'm worried the risk of injury will be a lot higher.

I have a shoulder workout tonight, and I just MIGHT see what I can do with 135, but I'd be happy with a 135x1. But my incline DB's, I got 90's x 10 the other day, and I routinely get 75's x 15 at my wife's gym (PF) which don't go beyond 75's.

At your BW, a 150x5 would be rock star good! A BW OHP is considered exceptional. I weigh 172 and I'm nowhere near a BW rep.

[Payton1221]

Standing shoulder press:
130x3.5

You're a stud. I got 135xONE(1)!!! And that was an RPE of 10.000

[Heisman2]

You're a stud. I got 135xONE(1)!!! And that was an RPE of 10.000

I bet if you trained it again frequently your strength will go up quickly. Today's workout I did 130x5... a couple weeks back I did 135x2 with RPE 10.

Today's session (still getting over the cold but improving and no achyness at the beginning):

Paused high bar back squats:
270x4x5
270x1

Happy with these.

Standing shoulder press:
130x5, 4, 4, 3, 3

Better than the 130x3.5 I did last session! The difference 1 extra day of rest makes can be a lot.

Paused weighted hammer grip chins:
BW+90x5, 4, 4, 4, 3

These were hard but felt good.

Then I did one drop set each of lying leg curls, abductors, adductors, standing calf raises, chest press & dips, one-armed rows, lateral raises, tricep overhead extensions/pushdowns, dumbbell curls.

[Heisman2]

Yesterday I did a quick cardio circuit where I did 3 rounds of 5 hang dumbbell snatches with 50 pounds in each arm, 5 push presses with 50 pound dumbells, 2 regular vertical jumps followed by 3 consecutive jumps, then 1 minute on the elliptical at a high resistance going all out for 1 minute. At the end my heart rate was 172, lol. Gonna see if I can add more rounds as this was tough. Also did some stretching.

Today I had a quick workout that was quite good:

Trap bar deadlifts:
415x5
415x5
415x5 - form finally felt perfect on all 5 reps of this set. The difference here was putting the bar down, not moving at all while pausing briefly, and then standing up. I thing typically if I raise up a bit and then go back down I've been getting out of position to some degree. I am very happy with how this set felt.

One-armed pulldowns:
120x8 paused
120x6 paused
100x7

Weighted dips:
BW+90x4
BW+90x3
BW+70x5

Upper body was a bit fatigued going into this so called it here. Next heavy workout on Sunday.

[Heisman2]

Workout today:

Paused front squats:
255x6x3

These felt very good.

Paused standing shoulder press:
45x3
95x3
115x1
125x1
135x1
145x1
150x1
155x0
135x3
115x5 (not paused)
95x10 (not paused

Quite happy with this as it's a 10 pound PR over when I started doing these a few weeks ago.

One-armed pullups:
1x5
3,4,3 (with assistance)

Bulgarian split squats:
50 pound dumbbells x15

This was so hard but felt really good.

Called it here. Was going to do a second session later in the day but have felt "meh" since this session so not doing anything else. Very happy with how my squats and overhead presses are progressing. Might do arms tomorrow or just rest the next couple of days from weights. We'll see how I feel.

[Heisman2]

Just did 1 dropset of each of the following:

Cable curls
Tricep pushdowns/extensions
Leaning cable lateral raises
One-armed cable flies
Cable crunches
Standing cable side twists
Facepulls
External rotators

Feel good now. Next weight session on Wednesday.

[Heisman2]

Haven't slept well the last couple of days for whatever reason. Session today:

Paused high bar back squats:
275x2x5

Stopped there; hips shot up too fast on the last rep of the 2nd set. I had to dig deep to even complete the first set as I was not energetic for this session.

Paused standing shoulder press:
130x3x5
130x2x4

Big improvement here from 1 week ago.

Paused one-armed pulldowns:
120x4x8

This felt great, and I actually felt this in my biceps a lot. Decided to move these to this day so my grip would be better (doing them after deadlifts is really hard on my grip). Paid off today.

Lying leg curls: 2 drop sets
Adductors: 2 drop sets
Abductors: 2 drop sets
Standing calf raises: 2 drop sets
Seated one-armed pulley rows: 2 drop sets
Seated incline chest press/dips: 2 drop sets

Besides the squats I'm quite happy with this session. Squats will go better next time. I did feel fatigued going into the second set so I think I got in good work today on them as well.

[Heisman2]

Paused incline dumbbell bench press:
85x3
85x3
85x3
85x2
85x2

Paused weighted hammer chins:
BW+90x5
BW+90x5
BW+90x4
BW+90x4
BW+90x4

Trap bar deadlifts:
420x1
315x5

Was tired going into this but happy with it over all. I need to drop the weight on the deadlifts and do more sets/reps now that I have my form down well. Besides being at a slight deficit relative to conventional, the other big difference is that there is no slack/bend in the bar, and it's taken me some time to fully realize/adjust for this but I'm ready to make legit progress now.

[Heisman2]

Paused front squats:
260x5x3

These felt good and were hard. Was going to do a 6th set but when unracking the bar had a slight twinge in my lateral left knee and didn't want to push it.

Bulgarian split squats:
55 pound dumbbells x13

This was really hard. Gonna keep going up in weight as long as I can get 10+ reps.

Standing shoulder press:
115x1
135x1
155x1 (RPE 10, new PR)
135x2
125x4
115x6
105x7
95x8

One-armed pulley rows:
120x5x5

Trap bar jump squats:
115x5x3

Seated chest press:
190x5/170x2/150x2/130x3
190x5/170x2/150x2/130x2

I feel this in my chest more than any other pressing movement I do. There is a natural adduction component with this machine that makes a big difference.

Underarm pulldowns:
200x3/150x3/120x3/100x4 - done with a wide grip
200x5/150x3/120x3/100x4 - done with a narrow grip

Lateral raises:
35x2/25x4

Dumbbell curls:
50x4/25x10

Done. Happy with this.

[Payton1221]

Standing shoulder press:
155x1 (RPE 10, new PR)

Two questions: Was this with free weights and do you still weigh ~155? Because a bodyweight OHP is a real accomplishment!!!

[Heisman2]

Two questions: Was this with free weights and do you still weigh ~155? Because a bodyweight OHP is a real accomplishment!!!

Yep! Barbell starting with it resting on my upper chest (below my clavicles) and fully locked out with no leg drive. I weigh 150-155 now so that is a bodyweight OHP.

[Payton1221]

Yep! Barbell starting with it resting on my upper chest (below my clavicles) and fully locked out with no leg drive. I weigh 150-155 now so that is a bodyweight OHP.

Would rep but . . . on spread! I didn't ask about the leg drive (a.k.a., push press), but I thought about it so this really is an awesome lift that you progressed on very quickly. Great job.

[Heisman2]

Would rep but . . . on spread! I didn't ask about the leg drive (a.k.a., push press), but I thought about it so this really is an awesome lift that you progressed on very quickly. Great job.

Thanks. Managed to pull something in my upper chest a bit while doing it that has been sore the last couple of days; feels fine today but I tried to do a couple of shoulder presses today and felt it so hopefully I'll be able to do them Friday without issue.

However, my workout today otherwise was great:

Paused high bar back squats:
275x8x3

Did all of this in 23 minutes (~2:30 rest between sets). Felt hard but very good. Happy with my form on every rep.

One-armed pulldowns:
120x9
120x9
120x7
120x4

Machine chest press:
210x5
210x5
210x4
210x4

Cable flies:
60x8
60x7

One-armed tricep overhead extensions/pushdowns:
30x3/25x2/20x4/15x6
30x3/25x2/20x4/15x6

Chest-supported rows:
90x6
75x6


I have trouble breathing with these so I may not do them again.

Dumbbell curls:
50x4/35x4/25x4
45x4/30x4/20x4

Decided not to do anything else for legs as the squats felt so good and 8 sets was plenty.

[marksimmons43]

Guys, quick one. Would it be okay to detox in between days of exercising? I came across some detox posts and it seems simple enough. I'm just worried this might interfere with my workout routine.

[Heisman2]

Guys, quick one. Would it be okay to detox in between days of exercising? I came across some detox posts and it seems simple enough. I'm just worried this might interfere with my workout routine.

I realize you are a new poster who has no idea how to use the forum but you posted this question in my specific log instead of making a new thread like you wanted to. Please make a new thread when you have questions in the main section.

To answer your question, detoxing is pointless if you have a working liver and working kidneys. There is no benefit and it is potentially harmful.

[Payton1221]

Heisman,

I read some of the canned meat threads. What do you think? Should one avoid these if possible? I ask because my goto lunch nearly 5 days/week is a 12.5 oz can of cooked chicken (Tyson, Great Value, Swanson, etc.).