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Thread: Heisman's log

  1. #1501
    Registered User Heisman2's Avatar
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    Had gastroenteritis on Sunday, which may have been associated with my knee issues the day prior, and am now down 4 pounds, but feeling much better and lifted today:

    Bulgarian split squats: 70s x5 (paused), 60s x6
    Flat barbell bench press: 185x4 paused, 165x4 paused, 135x8 (all as a drop set)
    Seated rows: 180x4 paused, 160x4 paused, 140x8 (all as a drop set)
    Dips: 16
    Swivel-grip chin-ups: 12

    Happy I was able to get this in without feeling too weak.
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  2. #1502
    Registered User Heisman2's Avatar
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    Today's workout:

    Paused high bar back squats: 245x3x3
    Paused dips: BW+90 x3x2
    Paused swivel-grip chin-ups: BW+90 x3x2
    ATG split squats: 40x5 (had the rear leg elevated and this felt good)
    Functional trainer bench press: 100x5
    Standing dumbbell rows: 70x5

    Did all reps fairly slowly, all felt good, pretty much back to my normal self now.
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  3. #1503
    Registered User Heisman2's Avatar
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    Today's workout:

    Paused high-bar back squats: 265x3 (did these with a slow eccentric and they felt very good)
    ATG split squats: 20s x5, 30s x5, 40s x5 (also felt good)
    Functional trainer bench press: 140x3/120x3/100x3
    Paused underhand leaning back lat pulldowns: 180x4, 140x5, 110x5

    Happy with all of this.
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  4. #1504
    Registered User Heisman2's Avatar
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    Today I just did a shoulder/arms workout. Two drop sets for the side delts, rear delts, biceps, triceps, and then 1 set each of several different forearm movements. All of it felt good.
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  5. #1505
    Registered User Heisman2's Avatar
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    Slept poorly last night and had an early appointment this morning so just did the following:

    Paused high-bar back squats: 275x2
    Flat barbell bench press: 185x5
    Seated rows: 180x5

    The squats felt great. I'm ready to start pushing them a lot harder. Going to switch to an upper/lower to help do this.
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  6. #1506
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    Always an encouraging feeling when an exercise feels great despite poor temporary factors.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  7. #1507
    Registered User Heisman2's Avatar
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    Originally Posted by EliKoehn View Post
    Always an encouraging feeling when an exercise feels great despite poor temporary factors.
    Yep.

    Today's workout:

    Paused high-bar back squats: 225x5x5 (all felt good, did a fairly slow eccentric)
    ATG split squats: 30s x2x10

    Happy with this, good first session.
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  8. #1508
    Registered User Heisman2's Avatar
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    Today's workout:

    Flat barbell bench press: 185x5 (paused), 145x12
    Seated rows: 180x5 (paused), 140x12
    Dips: BW+70x3 (paused), BW+25x7
    Swivel-grip chin-ups: BW+70x3 (paused), BW+25x7
    Incline dumbbell bench press: 50s x8
    Leaning back pulldowns: 140x7
    Cross-armed cable laterals: 15x6, Dumbbell laterals: 20x10
    Low-pulley facing away curls: 30x7, Dumbbell curls: 30x5
    Overhead one-armed tricep extensions: 20x7, Cable tricep kickbacks/overhead dumbbell extension: 10x7/20x6
    rear delt cable flyes: 10x6, Bent over dumbbell laterals: 20x7
    Reverse curls: 45x15
    Dumbbell wrist curls: 50x11
    Supination: 10x10
    Pronation: 20x10
    Radial deviation: 20x12
    Ulnar deviation: 30x10

    Quite happy with this, only took 1 hour to do all of htis.
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  9. #1509
    Registered User Heisman2's Avatar
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    Today's workout:

    Paused-high bar back squats: 227.5x5x5

    That is it. Did these with slow eccentrics. All of the work sets felt good. My legs were quite sore after the last session so just wanted to do the squats and nothing else to let my body get a bit more acclimated to this.
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  10. #1510
    Registered User Heisman2's Avatar
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    Today's workout:

    Flat barbell bench press: 185x6 (paused), 155x12
    Seated rows: 180x6 (paused), 150x12
    Dips: BW+70x4 (paused), BW+25x9
    Swivel-grip chin-ups: BW+70x4 (paused), BW+25x9
    Incline dumbbell bench press: 50s x8
    One-armed leaning back pulldowns: 90x5
    Cross-armed laterals/dumbbell laterals: 15x4/20x4
    Low-pulley facing away curls/Spider curls: 35x4/20x5
    Overhead cable tricep extension/Cable kickback: 20x6/10x2 then 5x4
    Rear delt cable flyes/bent over dumbbell laterals: 10x6/10x7
    Barbell reverse curls: 55x7
    Dumbbell wrist curls: 50x11
    Supination: 10x15
    Pronation: 15x20
    Radial deviation: 25x14
    Ulnar deviation: 35x12

    Quite pleased with all off this, particularly the 185x6 with the paused reps on the bench press as I'm definitely making progress there.
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  11. #1511
    Registered User Heisman2's Avatar
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    Today's workout:

    Paused high-bar back squats: 230x5x5

    That's it. Warm-ups and the first set felt bad, the last 4 sets felt good. I likely need to warm-up more thoroughly with 1-2 more lighter sets. No issues otherwise and quite happy with how these felt at the end.
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  12. #1512
    Registered User Heisman2's Avatar
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    Today's workout:

    Flat barbell bench press: 185x6 (paused)/165x6/135x8
    Seated rows: 180x6 (paused)/160x6/140x8
    Dips: BW+70x4 (paused), BW+25x5, BWx10
    Swivel-grip chin-ups: BW+70x4 (paused), BW+25x5, BWx10
    Cross-armed cable laterals: 15x4/10x3
    Low-pully facing away curls: 40x2/35x2/30x2 - then dumbbell curls: 30x3
    Cable kickbacks - overhead dumbbell tricep extensions: 15x5/10x5 - 30x2/20x3
    Rear delt cable flyes/bent over laterals: 10x5/20x7
    Barbell reverse curls: 55x7
    Dumbbell wrist curls: 50x11
    Supination: 10x10
    Pronation: 20x10

    This all felt good.
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  13. #1513
    Registered User Heisman2's Avatar
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    Today's workout:

    Paused high-bar back squats: 232.5 x5x5
    Nordic leg curls: 1x5

    That is it, the squats all felt good this session.
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  14. #1514
    Registered User Heisman2's Avatar
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    Today's workout:

    Flat barbell bench press: 185x6 (paused)/165x6/145x6
    Seated rows: 180x6 (paused)/160x6/140x6
    Dips: BW+70x5 (paused), BW+25x8
    Swivel-grip chin-ups: BW+70x5 (paused), BW+25x8
    Incline dumbbell press: 50s x8
    Leaning back lat pulldowns: 110x10

    Then some shoulder/arm isolation work. I was spent after the compounds. Good session all around.
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  15. #1515
    Registered User Heisman2's Avatar
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    Today's workout:

    Paused high-bar back squats: 235x5x5
    Nordic leg curls: 5

    All of the squats felt good, happy with this.
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  16. #1516
    Registered User Heisman2's Avatar
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    Haven't posted in a bit but I'm still training, just not as intensely. Had some leaking in the basement so we decided to go all out in getting that fixed as well as the other issues with the basement walls. Gonna cost ~$20,000 total which I can thankfully afford but nonetheless not fun. I did a bunch of yard stuff to help prepare for this and had a bit of left elbow inflammation so I've been lifting lightly. I'm taking 2 weeks off work starting next week and will visit family the first several days; hopefully when I get back I'll be fully recovered and able to train hard. Our basement is getting fixed 6/29-6/30; I'll fee a lot less stressed after that, lol.
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  17. #1517
    Registered User Heisman2's Avatar
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    Back at it today. Did light sets of back squats, front squats, bulgarian split squats, dumbbell straight-legged deadlifts, incline dumbbell bench press, swivel-grip chin-ups, seated rows, and dips. Felt good all around. My motivation level is pretty high right now, should go even higher once my basement gets fixed.
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  18. #1518
    Registered User Heisman2's Avatar
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    Did a light workout on 6/16 that I didn't bother to post.

    Today's workout:

    High-bar back squats: 185x3x8
    Paused front squats: 135x2x6
    Dumbbell straight-legged deadlifts: 90s x 2x6
    Bulgarian split squats: 50s x 6
    Rowing: 1:20 at a ~1:49/500m pace on resistance 6.5

    All of this felt good, though I'm having a bit of intermittent pain in my left lateral knee with certain unpredictable movements. I'm not concerned about it. Happy with this session.
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  19. #1519
    Registered User Heisman2's Avatar
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    Today's workout:

    Flat barbell bench press: 185x4 (paused), 165x5 (paused), 145x7
    Seated rows: 180x4 (paused), 160x5 (paused), 140x7
    Dips: BW+45 x4, BW x7
    Swivel-grip chin-ups: BW+45 x4, BW x7
    Incline dumbbell bench press: 50s x10
    Standing dumbbell rows: 70x10

    Then I did isolations for the shoulders/arms.

    Rowing: 1:25 at a 1:46/500m pace on resistance 6.5 (this wiped me out).

    Quite happy with all of this.
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  20. #1520
    Registered User Heisman2's Avatar
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    Quick workout today:

    High-bar back squats: 195x3x8
    Paused front squats: 165x2x6

    All of this felt good. Only 1 more week before our basement starts to be fixed and then I'll have more time for everything else.
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  21. #1521
    Registered User Heisman2's Avatar
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    Today's workout:

    Flat barbell bench press: 185x5 (paused), 165x7 (paused), 145x11
    Seated rows: 180x5 (paused), 160x7 (paused), 140x11
    Dips: BW+45x4 (paused), BWx13
    Swivel-grip chin-ups: BW+45x4 (paused), BWx13
    Incline dumbbell bench press: 50s x9
    Leaning back lat pulldowns: 140x9

    Then I did several isolation movements for the shoulders/arms.
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  22. #1522
    Registered User Heisman2's Avatar
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    Yesterday I did high-bar back squats 205x3x8 and then Nordic leg curls 2x6. Today I did several upper body compound movements.

    Crossing my fingers all goes well with the home repair next week and then everything should be finalized a week from Tuesday, at which point I'll be able to put a lot more into training.
    My 100% free website: www.healthierwithscience.com
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