Heisman's log

[Heisman2]

How often do you usually take rest days on your program?

Previously was doing an U/L/U/L on Tue/Thur/Sat/Sun, now doing full body and essentially just doing whatever I want. Started last Tuesday and haven't taken a day off since.

Today I did:

Paused high bar back squats:
275x5
275x3

Incline dumbbell bench press:
85x3
70x6

Bent over rows:
185x8
185x6

That's it. Gonna do a bunch of things tomorrow and take Wednesday off. Happy with the way the squats are moving.

[Heisman2]

Today's workout:

Deadlifts:
425x2x3

These felt good. Strength is coming back nicely.

Dumbbell step ups:
85x7
85x5

Unfortunately grip is an issue here as my gym has thick-handled dumbbells and I have small hands. May start using chalk while doing these which should help of course.

Bulgarian split squats:
85x3
85x3

Standing shoulder press:
135x2
115x5
115x3

Straight-armed pulldowns:
40x4
30x10
30x10

EZ bar curls:1 set
Lying dumbbell tricep extensions: 1 set
Lateral raise complex: 2 sets
High pulley curls: 1 set
Tricep pushdowns: 1 set
Facepulls: 1 set

Will either take tomorrow off or just do conditioning work, we'll see... unless I really feel like pushing it but I intend to take the day off.

[Heisman2]

Nice workout today:

Paused high bar back squats:
275x8
275x5

First set matches my all time PR, and I did all 8 without any additional breaths at the top. Very happy with this.

Paused weighted dips:
BW+100x3
BW+70x5

Paused hammer grip chins:
BW+100x4
BW+70x6

Standing shoulder press:
135x2/115x3/95x4

Bent over rows:
205x3/185x3/155x5

Incline dumbbell bench press:
70x5/50x4

Machine rows:
200x6/150x4

That's it. Extremely happy with the squats.

[Heisman2]

Workout today:

Snatch grip high pulls: 135x5x3
Push presses: 145x5x3
Trap bar jump squats: 85x5x3

Did the above in a circuit.

Leg extensions: 2 sets
Glute kickbacks: 2 sets
GHRs: 2 sets
Abductors: 2 sets
Adductors: 2 sets
Curls: 2 sets
Lying tricep extensions: 2 sets
Facepulls: 2 sets
Leaning cable lateral raises: 2 sets
Bent over cable lateral raises: 2 sets

[Heisman2]

Did some abs and arm work today. No shoulders as they were sore from yesterday (very rare for me to have sore shoulders so this was cool). If all goes well will deadlift tomorrow.

[Heisman2]

Battling a mild cold and didn't sleep well last night. Short session today.

Deadlifts:
445x2x3

Paused leg press:
300x7
300x6

That's it. Deadlifts were hard but form felt good. Paused leg press is fun.

[Heisman2]

Feeling better from the mild cold though symptoms still lingering. Today's workout:

Paused weighted dips:
BW+100x4

Paused hammer grip chins:
BW+100x5

Paused high bar back squats:
285x6

Incline dumbbell bench press:
85x3/75x1/65x3/55x4/45x5

Bent over rows:
215x3
195x3
175x4
155x5
135x6

Paused leg press:
300x8

Very, very happy with this. Got 1 more rep on the dips and chins which was great, squats felt great and I probably could have gotten 1 more but form would have been questionable. Did all the squats without taking an extra breath. Easily the strongest I've been on squats in a long time. The drop set with the incline presses was interesting; destroyed my forearms having to walk the dumbbells back and forth (this gym has thick handled dumbbells) and my front delts were on fire at the end. Really felt the rows in my lower lats. Leg press felt great. All around very pleased with how my training is going.

[Heisman2]

Today I did:

3 sets of pressing exercises
3 sets of rowing exercises
2 sets of triceps work
2 sets of biceps work
1 set of leg extensions, leg curls, adductors, abductors

All felt good.

[Heisman2]

Today I did 5 pounds of:

push press: 145x3
snatch grip high pulls: 135x3
trap bar jump squats: 85x3

Then I did:

Dumbbell step ups: 85s x 8
Bulgarian split squats: 85s x 4
One-armed pulldowns: 130x3/110x2/90x2/70x4
Assisted dip machine presses (where I stand and push down on the assistance part): 100x15/70x5 - I love the way these felt overall and did the lighter portion with a narrow grip to really focus on the triceps

Then I did several versions of lateral raises, facepulls, and 2 sets of abs.

I will probably deadlift tomorrow.

[Heisman2]

Today's workout:

Deadlifts: 455x5x1

Did not feel strong after waking up and didn't really feel like deadlifting but I was planning on doing it so I did 5 singles. These felt good but were hard. I lowered the weight slowly as someone in the gym was annoyed with the floor vibrations when I lowered it more quickly while warming up... lowering deadlifts slowly is very difficult after not doing so for 15 years.

Paused leg press: 300x12

My thighs were really pumped after this.

Leg extensions: 2 sets
GHRs: 2 sets
Glute kick backs: 2 sets
Abductors: 2 sets
Adductors: 2 sets
Machine chest press: 1 dropset
Pulldowns: 1 dropset
Dips: 1 rest pause set
Pullups: 1 rest pause set

No point listing the weights for the above. All felt good.

[Heisman2]

Did a conditioning workout with some abs thrown in. Resisted sprints, sled pushes/pulls, vertical jumps, kettlebell swings, elliptical. Fun stuff.

[Heisman2]

Feeling a bit beat up from yesterday and the deadlifts the day before so just did this:

Paused high bar backsquats:
295x5
225x7
185x8

That's it. Last rep of the 295 I leaned forward more than I would like. The first 4 reps felt great. Could have likely gotten a couple more reps on the last 2 sets but didn't want to compromise form at all.

[Heisman2]

Today's workout:

Paused weighted dips:
BW+115x2
BW+90x4

Paused hammer grip chins:
BW+115x3
BW+90x5

Incline dumbbell bench press:
85x3/50x5

Bent over barbell rows:
185x8/135x5

Machine shoulder press:
180x4/140x3/90x5

Lat pulldowns:
130x8/110x5/90x5

Facepulls: 1 dropset

Paused leg press:
320x7
320x6
320x5

Happy with this all around. Making steady progress.

[Heisman2]

Today's session:

Dumbbell step ups:
90s x 4
70s x 12

Bulgarian split squats:
85s x 5
65s x 10

That's it. After the last set of step ups my HR was 168. Didn't eat well before this workout and was out of energy. This was still very good though.

[Heisman2]

Today's workout:

Standing shoulder press:
145x1
135x2
125x3
115x6,5,4

One-armed pullups: did 3 singles

One-armed pulldowns:
130x6
130x3
110x6

Machine chest press:
150x8
120x10

Machine rows:
150x8
120x10

Lateral raise variations: 2 sets
Bent over lateral raise variations: 2 sets
Curl variations: 3 sets
Tricep variations: 3 sets
Facepulls: 1 set

[Heisman2]

Today's workout:

Paused high bar back squats:
295x3
295x3
295x3
225x7
225x5

First set felt heavy. Shouldn't go 6 days between squat sessions.

Deadlifts:
405x5
405x5
405x5
405x1

Felt good; tired on the last set so stopped at 1.

Incline dumbbell bench press:
85x3
80x5
75x5
70x5
65x5

Still felt fatigued from the prior pressing session.

Weighted pullups:
BW+70x5
BW+70x5
BW+70x4
BW+45x6
BW+45x5

Used open grip handles for the first time and these did feel different.

Facepulls: 3 sets


I'm working on the protein kidney thread. I've read several dozen things and have a few more to go through. I'm actually fairly busy this weekend but I will do my best to make some sort of thread on this topic tomorrow.

[Heisman2]

Short workout today:

Curl variations: 4 sets
Tricep variations: 4 sets
Side/rear delt variations: 3 sets
Leg extensions: 1 set
GHRs: 1 set
Abductors: 1 set
Adductors: 1 set
Ab crunch machine: 1 set
Hanging oblique raises: 1 set
Cable twists: 1 set

Sore from yesterday and felt it a lot with the leg movements so only did 1 set there. Felt good all around. Gonna take tomorrow off and then on Tuesday do squats/weighted dips/weighted hammer chins to see where I'm at.

[Heisman2]

Today's workout:

Paused high bar back squats:
295x1
305x1
315x1
295x3
275x3

These felt good.

Paused weighted dips:
BW+120x1
BW+90x4
BW+70x4

Paused hammer grip chins:
BW+140x0*
BW+90x4
BW+70x4

The 140 I got my chin over the handles but I was probably 2" away from having my shoulders hit the handles, which is what I count as a full rep, so I don't actually count this for myself but my chin without question did clear them.

Overall everything felt good though I slighted pulled my hamstring while walking afterwards but it seems quite minor.

[Heisman2]

Quick session today with my girlfriend:

Machine incline chest press: 3 sets
Pulldowns: 3 sets
Machine chest press: 3 sets
Seated rows: 3 sets

I just picked weights to get somewhere between 5-10 reps each set. Plan to do squats again tomorrow and excited for that session.

[Heisman2]

Quite short on time today but did this:

Paused high bar backsquats:
265x5x5

Felt very good.

Gonna switch to doing U/L/U/L/U/L where on the lower days I'll do squats, GHRs, bulgarian split squats, and abs. More details to come.

[Heisman2]

Today's workout:

Incline dumbbell bench press:
85x4
80x4
75x4
70x4
70x4
70x4
60x7
50x11

Bent over rows:
205x5
185x5
185x5
185x5
185x5
165x8
135x12

I supersetted the above.

Dips:
20
8
7

Hammer grip chins to the chest:
11
7
6

[Heisman2]

Today's workout:

Seated dumbbell shoulder press:
50x5
50x5
50x4
40x6

Lateral raises:
20x5/17.5x5
20x5/17.5x5
20x5/17.5x5
17.5x6/4 (rest pause)

Bent over laterals:
12.5x10
12.5x10
12.5x10
12.5x10

Did the above all supersetted.

EZ bar curls: 70x7
Overhead tricep extensions: 40x4/30x3
High pulley curls: 2 dropsets
Tricep pushdowns: 2 dropsets

Will be doing squats some time tomorrow.

[Heisman2]

Paused high bar back squats:
265x6
265x6
265x6
265x4
265x4

Felt really good. Thinking about doing 265 for sets of 7 next workout and then going to 270 and resetting with sets of 5.

[Heisman2]

Today's session:

Paused weighted dips:
BW+125x1 (PR on the current wider handles I use)
BW+90x5
BW+70x5
BW+45x8
BW+25x11
BWx16

Paused hammer grip chins:
BW+140x1 (got the full range of motion this time)
BW+90x5.5
BW+70x5
BW+45x8
BW+25x8
BWx11

Machine chest press:
150x5
120x5
120x5

Machine rows:
150x5
120x6
120x9 (did these reps faster, other machine reps were more slow and in control)

That's it, quite happy with the progression I'm experiencing at this point.

[Heisman2]

Today's workout:

Machine shoulder press: 3 sets
EZ bar curls: 3 sets
Overhead EZ bar extensions: 3 sets
High pulley curls: 1 set
Tricep pushdowns: 1 set
Various lateral raises: 4 sets
Facepulls: 1 set

All was good.


But more importantly than that, today I found out I did indeed pass my board exam. I am now officially a board certified pediatrician and it's an awesome feeling.

[Heisman2]

Today's workout:

Paused high bar back squats:
265x7
265x7
265x5
265x5
265x4

Happy with this.

Ab macine crunch:
80x8
50x6

Standing cable rotations:
15x4
10x12

This also felt good.

Will probably go up to 270 on squats next time and attempt 5x5 again.

[Heisman2]

Today's session:

Incline dumbbell bench press:
85x4
80x4
75x4
70x6
70x5

Barbell rows:
205x5
205x5
205x4
185x7
185x7

Dips:
22
17
15

Hammer grip chins (touching the handles with my lower chest):
12
10
9

The dips and chins were utterly exhausting. Felt good all around.

[Heisman2]

Today's workout:

Paused high bar back squats:
270x5x5

Felt good. Forced my elbows up/back more to create a better shelf for the bar which allows for better thoracic extension. Will be interesting to see what difference this makes as I progress with it.

Ab machine crunch:
60x10
60x7

Cable twists:
20x3/15x4
15x8

[Heisman2]

Today's workout:

Paused weighted dips:
BW+130x1 (PR with the wider handles)
BW+90x4
BW+90x3
BW+90x2
BW+70x4

Paused weighted hammer grip chins:
BW+145x1 (PR)
BW+90x4
BW+90x3
BW+90x3
BW+70x5

Machine chest press:
200x4
170x4
140x7

Machine rows:
200x4
170x4
140x7

All felt good. The PR dip was pretty much a max effort grinder and my heart rate went way up after it.

[Heisman2]

Today's workout:

Standing shoulder press: 135x3, 135x1, 115x4
EZ bar curls: 80x6, 80x5, 80x4
Overhead EZ bar tricep extensions: 40x4, 40x4/30x4
Tricep pushdowns: 2 dropsets
Lateral raises: 2 sets
Rear felt cable flies: 2 sets
Facepulls: 2 sets