Heisman's log

[Heisman2]

Machine chest press:
220x4.f
200x5.f
180x8.f
180x7.f
180x6.f

Paused standing shoulder press:
115x4.f
95x5.f

One-armed pulldowns:
155x2.f
140x3.f
130x4.f
120x6.f
120x5.f

Seated pulley rows:
220x5.f
190x7.f

Lying tricep extensions:
35x4
30x5

Standing dumbbell curls:
50x3
40x10

Facepulls:
70x15
80x10

Leaning cable side laterals:
30x5/25x2

Bent over cable laterals:
25x1/20x2/15x3

Cable flies:
70x6.f

Did not feel strong going into this workout; not worried about it though. Still getting adjusted to my new schedule. I expect my next workouts to be much better.

[Heisman2]

Nice workout today:

Paused high bar backsquats:
285x3
285x3
285x2
285x2
285x2

Leg press:
315x7
315x4

Bulgarian split squats:
75s x 9

The bulgarian spilt squats were brutal. It took so much out of me. Balancing was a challenge and I felt this so much in my hamstrings it's ridiculous. Just doing one set with one leg took my heart rate up to 140.

Quite happy with the squats. Will keep the same weight next session and try to increase the rep count.

[AdamWW]

Nice workout today:

Paused high bar backsquats:
285x3
285x3
285x2
285x2
285x2

Leg press:
315x7
315x4

Bulgarian split squats:
75s x 9

The bulgarian spilt squats were brutal. It took so much out of me. Balancing was a challenge and I felt this so much in my hamstrings it's ridiculous. Just doing one set with one leg took my heart rate up to 140.

Quite happy with the squats. Will keep the same weight next session and try to increase the rep count.

How deep do you usually go on your leg presses? i've been trying to figure out what the proper depth is, as I see so many people have varied ranges.

[Heisman2]

How deep do you usually go on your leg presses? i've been trying to figure out what the proper depth is, as I see so many people have varied ranges.

Turns out I am actually doing a hack squat machine. I go as low as it will let me, which is below parallel. As a general rule, I take everything to as full of range of motion as possible without compromising form. With these I have my feet fairly low on the pad and a close stance so it hits my quads a lot more. My regular squats I feel more in my glutes/hamstrings. I could put a pad on the bottom to extend the range of motion further but I don't want to go too deep in fear of screwing up my torn meniscus, plus with this set up if I hit failure I'm completely safe.

I did some cardio today, just elliptical, rowing machine, and kettlebell swings. Gonna try to start increasing the amount of cardio I do on my off days from lifting.

[AdamWW]

Turns out I am actually doing a hack squat machine. I go as low as it will let me, which is below parallel. As a general rule, I take everything to as full of range of motion as possible without compromising form. With these I have my feet fairly low on the pad and a close stance so it hits my quads a lot more. My regular squats I feel more in my glutes/hamstrings. I could put a pad on the bottom to extend the range of motion further but I don't want to go too deep in fear of screwing up my torn meniscus, plus with this set up if I hit failure I'm completely safe.

I did some cardio today, just elliptical, rowing machine, and kettlebell swings. Gonna try to start increasing the amount of cardio I do on my off days from lifting.

AH ok i see. I like hacksquats too, but my gym doesn't have a proper one... they only have this weird pyramid/angled one which is very awkward.

[Heisman2]

For a traditional leg press I would probably go as deep as I can without having my lower back round.

[Heisman2]

Paused weighted dips:
BW+115x3.f
BW+90x5.f
BW+90x4.f

The first two sets I got closer on the last rep than last week so this was progress.

Weighted hammer grip chins:
BW+115x2.f (paused)
BW+90x4.f (paused)
BW+70x4.f

Not getting stronger here. Feeling it in my biceps a ton. I'm going back to doing pullups as I don't care about my biceps and this is limiting me.

Incline dumbbell bench press:
85x4.f
70x6.f

Seated rows:
220x8.f
190x8.f

Leaning cable lateral raises:
30x6/20x3

Bent over cable lateral raises:
25x6

Cable flies:
70x6.f

Facepulls:
80x2/60x5

Lying tricep extensions:
35x5
30x11

Dumbbell curls:
50x4
45x7

That's it. Other than the chins I'm happy.

[Heisman2]

Paused high bar back squats:
285x4
285x3
285x3
285x3
285x2

Progressing nicely with these.

Hack squats:
315x8
315x5

Bulgarian split squats:
75s x 1 - felt like I was straining my left hamstring slightly and I honestly didn't have the energy to grind through a hard set of these.

Hyperextensions:
60x8
60x8

One-legged hip thrusts on the leg extension:
25x8
30x8

Leg curls:
7x8
7x8

Really happy with how well my squats are progressing.

[Heisman2]

Did 30 minutes of cardio today:

- elliptical
- complex of resisted sprints, sled drags, and kettlebell swings
- elliptical

Gonna keep this up on my off days from lifting.

[Heisman2]

Upped the calories a bit as I wanted to make sure I got in a good session today:

Paused one-armed pulldowns:
150x5.f
150x3.f
140x5.f
140x3.f
130x5.f

Very happy with this as I had lost strength the last session and the hammer grip chins did not go well last workout. Nice to get these numbers as it implies I'm fine.

Machine chest press:
250x0.f
240x1.f
230x2.f
220x2.f
210x3.f
200x4.f

Decided to go heavier on these as my main goal right now is to hit a new PR for weighted dips so going heavier here should help transfer more.

Seated pulley rows:
2 dropsets

Standing shoulder press:
115x5
95x7

Cable flies: 70x7
Cable lateral raises: 30x7
Bent over cable lateral raises: 1 set
Dumbbell curls: 50x3/1, 40x6
Lying tricep extensions: 35x7
Facepulls: 2 sets

Quite pleased with this workout. Cardio tomorrow, lower body Thursday.

[Heisman2]

This morning did an ab circuit:
Ab crunch machine: 30x5/40x5/50x5/60x5
Dragonflags: 2
Cable side twists: 25x5/35x5/45x5
Hanging leg raises: 5
Kneeling ab wheel rollouts: 5
Hanging oblique leg raises: 5

Then did neck flexion/extension/laterals with a 10 pound plate for 17 reps each.

Then did 10 minutes elliptical, one resisted sprint (115x3)/sled drag (115x2)/kettlebell swing (53 x 25) complex, then did 7 minutes elliptical, and called it there.

Lower body tomorrow.

[Heisman2]

Nice session today:

Paused high bar back squat:
275x1
295x1
315x1

Kept good form on this and it was close to my limit. Stayed really upright which I am happy about as I've been working on that.

Zombie squats:
225x5

This was really intense and really, really engaged my abs/core.

Hack squats:
365x8 - pretty sure this is a PR

Bulgarian split squats:
80s x 3
80s x 4

First time doing this much. I've been putting my back leg directly behind me but I will start putting it off to an angle a bit to increase stability and see how that goes as I am still using a ton of effort just to maintain balance.

Leg extensions:
70x7
80x6
90x6
100x6

I used a different machine for this and I liked it because it limits my range of motion at the bottom (probably to 80 degrees or so) and also somewhat limits full extension as it is angled upward; I can still extend fully but it is easier to cut off the rep right before doing so which in theory should be much more knee friendly (at least as I think about it). No pain with this.

Leg curls: 1 drop set
Abductors: 1 drop set
Adductors: 1 drop set

[Heisman2]

Quick session today:

Crunch machine: worked up to 80x5
Cable side twists: worked up to 60x5
Hanging leg raises: 8
Hangling oblique raises: 6
Dragonflags: 3
Side bends: 105x10

Then did elliptical: warmup, 7.5 minutes at resistance 19. Then did 1 sprint (115x3)/pull (115x1)/swing (53 x 25) complex. Then did elliptical: 3 minutes at resistance 20.

Upper body tomorrow.

[Heisman2]

Had a fantastic workout today:

Paused weighted dips:
BW+115x4.f
BW+90x6.f
BW+90x5.f

1 rep PR on all 3 sets.

Paused weighted pullups:
BW+115x3.f
BW+90x4.f
BW+90x4.f

First time doing these in awhile, happy I got 3 reps on the first set all paused.

Incline dumbbell bench press:
85x4.f
70x7.f

Seated pulley rows:
220x9.f
190x8.f

Cable flies:75x4.f
Leaning cable lateral raises: 30x8.f
Bent over cable lateral raises: 25x5.f
Dumbbell curls: 50x4.f, 45x5.f
Lying tricep extensions: 35x10.f
Cable overhead tricep extensions/pushdowns: 1 dropset
Facepulls: 50x13/40x6

That's it. Next week if I feel strong warming up I will go for the BW+150 for 1 rep paused. If I don't feel strong I'll do my first workset with BW+125. We'll see...

[Heisman2]

Was no where close to fully recovered for squats today but did extra warmup sets and powered through:

Paused high bar back squats:
290x5x2

Paused hack squat:
365x2
315x5 - probably could have gotten 1 more, irritated with myself for not going for it

Bulgarian split squats:
80s x 5

Hyperextensions:
80x2x8

followed by:

One-legged hip thrusts on the leg extension:
40x8, 40x7

Leg curls:
2 drop sets to failure

Besides not going for the 1 additional rep on the hack squat I'm very happy with the workout. My squat form felt excellent despite being fatigued.

[Heisman2]

Did cardio this morning:

Elliptical:
level 5 x 30 seconds
level 10 x 30 seconds
level 12 x 30 seconds
level 14 x 30 seconds
level 16 x 30 seconds
level 18 x 2.5 minutes
level 19 x 5 minutes
level 20 x 20 minutes

Heart rate got up to 144 so I'll have to take the resistance up next time.

Chest is still sore today... we'll see how the upper body workout goes tomorrow.

[Heisman2]

Great workout today:

Paused one-armed pulldowns:
160x3.f
145x4.f
145x3.f

Seated pulley rows:
220x5.f
200x6.f

Machine chest press:
250x1
260x1
250x1.f
240x1.f
230x2.f

Standing shoulder press:
115x5.f
95x7.f

Dumbbell curls: 50x3.f/40x4.f
Tricep overhead extensions/pushdowns: 1 dropset
Facepulls: 50x17
Cable flies: 75x5.f
Bent over cable lateral raises: 30x2/25x2/20x2
Leaning cable lateral raises: 30x4

Last time I failed at 250 and this time I got 260. My strength is skyrocketing on the pressing movements. If I feel good on Saturday I'm definitely going for the weighted dip with 150 attached to me, though part of me wants to just keep training the way I've been training while the gains keep coming. As long as I don't get injured I should be able to keep it going.

[Heisman2]

Today's session:

Machine crunches: worked up to 90x5
Cable side twists: worked up to 60x5 followed by 70x3
Hanging leg raises: did 11
Hanging oblique raises: did 8
Dragonflags: did 4
Dumbbell side bends: 110x15

Then I did 30 minutes on the elliptical; warmed up to resistance 22 and kept it there. This did not feel harder than two days ago and my heart rate didn't get higher so either I am getting in more shape or by switching to a different elliptical (same brand) the resistance changes. I'm hoping it's the former as if it's the latter I am going to have a very hard time standardizing these sessions.

[Heisman2]

Today's session:

Paused high bar back squats:
290x3
245x5
245x5

Hack squats:
365x5

Bulgarian split squats:
85x3
70x5

Hyperexstensions:
100x8

One-legged hip thrusts on the leg extension:
55x8
40x10

Leg curls: 1 dropset
Abductors: 1 dropset
Adductors: 1 dropset

Wasn't fresh going into this so I'm scaling back the heavy squat sets. We'll see how it goes.

[Heisman2]

Today I did:

Ab crunch machine: 100x2/50x10
Cable side twists: 80x5/60x10
Hanging leg raises: 12
Hanging oblique raises: to failure (can't remember how many I did)
Dragonflags: 4
Dumbbell side bends: 115x15

Then I did elliptical: 5 minute warmup, 25 minutes at level 25. My HR was no higher than previously so I'll keep pushing up and we'll see what happens.

Anyways, if I feel good tomorrow I'll go for the BW + 150 dip. Hopefully I'll get it and then I'll give a more general overview of my plan for the next few months.

[Heisman2]

Paused weighted dips:
BW+150x0 (got closer than last time)
BW+125x1.f
BW+100x4.f
BW+100x3.f

Paused weighted pullups:
BW+115x4.f
BW+90x5.f
BW+90x4.f

Standing shoulder press:
115x6.f
95x8.f

Seated pulley rows:
220x4.4f
200x3.5f

Cable flies:
75x5.f

Facepulls:
50x15

Lying tricep extensions:
35sx7

Dumbbell curls:
45x3/25x9

Gonna keep up the same strategy. When I can do BW+125x4 paused I'll go for 150 again most likely.

[Heisman2]

High bar paused back squats:
250x5x5

Then I did 15 minutes elliptical. The machine won't go past level 25 so I'm gonna start going for calories goals on it by lower resistance and more speed.

With the squats, these felt good. I'm gonna stick with 5x5 for a bit and nothing else and see how my recovery goes. If it goes well I'll start adding in bulgarian split squats.

[Heisman2]

Did 30 minutes elliptical today at level 15 and burned ~350 calories (per the machine). Heart rate was ~125 or so at the end of it. Need to go faster or use more resistance.

[Heisman2]

Workout today:

Paused one-armed pulldowns:
165x2.f
150x3.f
140x4.f

Seated rows:
220x8.4f
220x4.4f

Machine chest press:
270x0.f
250x0.f
230x2.f
210x4.f
190x6.f

Standing dumbbell press:
45x7
50x4

Lying dumbbell tricep extensions:
40x4

That's it. I was short on time. Chest was not fully recovered from 3 days ago. Definitely did not feel strong warming up but I didn't sleep well last night and I was in a rush so it is what it is. May end up doing more later today after work.

[Heisman2]

Did 45 minutes of ellpitical at level 15 today and burned ~550 calories per the machine. I'd like to get up to 1 hour per session.

[Heisman2]

Paused high bar back squats:
255x5x5 - these felt good

Soon I will start adding back off sets to these.

Then I did 35 minutes on the elliptical and burned ~400 calories per the machine.

It is now August 1st. On October 16 I am taking boards and I want to ramp up my preparation for that. Therefore, I will stop posting elsewhere on this site until I am done with boards. I'll continue to post in my journal.

[Heisman2]

Did 45 minutes on the elliptical at level 15 and burned 537 calories. HR got up to 136. I'm hoping this feels better overall after I do it for a few weeks as it can take a bit to generate more mitochondrial density and for the tissues to get used to the new stimulus. I'll keep it up and we'll see what happens.

[Heisman2]

Fantastic workout:

Paused weighted dips:
BW+125x2.f
BW+100x4.f
BW+100x4.f

Paused weighted pullups:
BW+125x2.f
BW+100x4.f
BW+100x4.f

Incline dumbbell bench press:
85x4.f
70x8.f

Seated pulley rows:
220x6.5f
220x4.5f

Cable flies: 80x2.f
Facepulls: 100x12/60x12
Cable laterals: 30x6
Bent over cable laterals: 20x10
Lying tricep extensions: 40x5, 40x4
Dumbbell curls: 45x3, 35x9

Then I did 24 minutes on the elliptical and burned 228 calories.

I was so exhausted after the first few sets of this workout it's ridiculous. Pushing to true failure takes things to a whole different level. I like that my weighted pullup and weighted dip strength is pretty much exactly the same.

[Heisman2]

Workout today:

Paused high bar back squats:
260x5x5

These all felt good. Then I did ~30 minutes on the elliptical.

If the 5x5 back squats go well my next session I'm going to start adding in more exercises. I've completely changed my squat form such that my feet are closer together and I feel this much more in my quads (in the past I always felt squats more in my hamstring/glutes) as I'm staying much more upright.

[AdamWW]

Workout today:

Paused high bar back squats:
260x5x5

These all felt good. Then I did ~30 minutes on the elliptical.

If the 5x5 back squats go well my next session I'm going to start adding in more exercises. I've completely changed my squat form such that my feet are closer together and I feel this much more in my quads (in the past I always felt squats more in my hamstring/glutes) as I'm staying much more upright.

I also changed my foot position on squats to being a closer stance, but in doing so I also adjustment my toe point so they're a bit more outward... I can definitely feel more quad and little less hip/glute.