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Thread: Heisman's log

  1. #931
    team ketchup AdamWW's Avatar
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    Originally Posted by Heisman2 View Post
    Did a conditioning workout this morning with some farmers walks, resisted sprints, sled pushes/pulls, and kettlebell swings.

    This afternoon I did:

    Leaning cable laterals: 2 sets
    Bent over cable laterals: 2 sets
    High pulley curls: 2 sets
    Tricep pushdowns: 2 sets
    Facepulls: 1 set
    Leg extensions: 2 sets
    Leg curls: 2 sets
    Adductors: 2 sets
    Abductors: 2 sets

    May give my body a break tomorrow unless I really feel like training and then we'll see what I do. Enjoying this style of training thus far; still too early to see how it will pan out.
    How often do you usually take rest days on your program?
    The power of carbs compels me!
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  2. #932
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    Originally Posted by AdamWW View Post
    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.
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  3. #933
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    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.
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  4. #934
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    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.
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  5. #935
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    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
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  6. #936
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    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.
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    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.
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  8. #938
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    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.
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  9. #939
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    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.
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  10. #940
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    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.
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  11. #941
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    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.
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  12. #942
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    Did a conditioning workout with some abs thrown in. Resisted sprints, sled pushes/pulls, vertical jumps, kettlebell swings, elliptical. Fun stuff.
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  13. #943
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    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.
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  14. #944
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    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.
    Last edited by Heisman2; 11-19-2019 at 10:06 AM.
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    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.
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    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
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    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.
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    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.
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    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.
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  20. #950
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    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.
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  21. #951
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    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.
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    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
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  23. #953
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    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.
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    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.
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    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.
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    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.
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  27. #957
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    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.
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    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.
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    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
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