Heisman's log

[Heisman2]

Alright, 2 days ago I did a shoulder/arm workout that was brief. Yesterday I did 1 set of Bulgarian split squats 70sx5. I rowed both days.

Time to ramp it up. Taking today off and starting a PPL tomorrow.

[Heisman2]

Paused weighted dips:
BW+50x9
BW+50x5

Paused decline pushups:
11
10

Standing dumbbell shoulder press:
40s x5
40s x5

Lateral raises:
20s x10 / 10s x10
20s x5/ 10s x5

Seated 1-armed tricep extensions:
20x3/10x5
10x11

Feels good to be doing multiple sets again. We'll see if I'm sore at all tomorrow.

Then I did 5 minutes of rowing at high intensity, taking breaks when needed. First time my heart rate has gotten up really high in awhile, looking forward to getting back in pretty good shape.

[Heisman2]

Today I did:

Paused weighted hammer grip chins: BW+70x2x5
Dumbbell rows: 70x7 (paused), 70x10 (not paused)
Dumbbell curls: 40x6, 40x4

Then I did 5 minutes of rowing. Happy to be actually pushing myself a bit now.

[Heisman2]

Today I did not 1 but 2 sets of bulgarian split squats (70s x 6, 70s x 3), then did 5 minutes of rowing (level 4, 1030 meters), my legs have felt fatigued the rest of the day. I don't think the rowing has anything to do with it, it's the bulgarians. I'm pausing these slightly at the bottom which I never did previously. If anyone is reading this but hasn't tried heavy bulgarians paused, with the front leg far in front of you (such that your knee is a bit behind the heel of the same leg when you are at the bottom), go ahead and give it a try if you want to experience something new.

[Heisman2]

I was a lot more sore from the leg workout than I should have been so I've decided to cut back on things a bit.

Today I did:

Paused weighted hammer grip chins: BW+70x6, BW+70x4
Paused weighted dips: BW+70x6, BW+70x4

Called it there. If I'm not too sore from that I'll do 3 sets each next workout.

[Heisman2]

Did a brief upper body workout a couple days ago.

Today I did:

Bulgarian split squats: 70x2x3
Dumbells SLDL: 140x5
Dumbbell step ups: 60sx2x3 (done at 20" height)

I ordered a wooden plyo box for Rep Fitness and it works perfectly for step-ups.

I also ordered an Ironmaster super bench pro that should arrive in a few weeks and the extension to take the Powerblock dumbbells from 70-90 pounds, which should also arrive in a few weeks. Won't be much longer before I can start pushing things in a good way again.

[Heisman2]

I was sore for 2 days after the above but not bad.

Today I did:

Paused weighted hammer grip chins: BW+70x3x5
Paused weighted dips: BW+70x3x5

Slowly ramping volume up. Will do 4 sets next time.

[Heisman2]

Today's workout:

Bulgarian split squats: 70s x2x4
Step ups (20" box): 60s x2x4

1 more rep on each set than last time. Last time I was sore for 2 days, we'll see how this time goes.

[Heisman2]

Today's workout:

Paused weighted hammer grip chins: BW+70x4x5
Paused weighted dips: BW+70x4x5

Last time after doing 3 sets I was quite sore. We'll see how I feel this time. On the bright side, I was only mildly sore with my legs yesterday.

Anyways, I think my Powerblock 70-90 extensions are coming in a few days and my bench is coming sometime in the next week (perhaps), so things will get more fun shortly.

[Heisman2]

Today's workout:

Bulgarian split squats: 70s x2x5
Step ups: 60s x2x5

I felt considerably stronger with the Bulgarians today and could have done several more reps. May start pushing myself a lot more next workout if I'm not really sore from this; I've been holding back due to soreness previously.

[Heisman2]

Bench came last night and I used it today. Ironmaster super bench pro. It's great!

Dumbbell bench press: worked up to 60x5 and 70x2 (all paused)
Dumbbell rows: worked up to 70x5 (paused)

After this my Powerblock 70-90 extensions came so I can go heavier next time. I haven't benched in months so taking it slow for a bit.

[Heisman2]

Today I did:

Bulgarian split squats: 80s x 4 (paused reps)
Step-ups: 60s x 6 (slow descent)

Doing these with 80 pound dumbbells felt really good, lol. It's so awesome to be able to start pushing myself again. Doing the Bulgarians paused at the bottom also adds another element to them. Doing step-ups with a slow descent should be a lot safer for my feet bones and also adds another element. All around enjoying all of this more and more.

I'm working on multiple projects at the moment and will have more time to devote to lifting shortly; happy to ramp up slowly at this time to help prevent injury.

[Heisman2]

Yesterday I did 17 minutes of rowing.

Today I did:

Paused hammer grip chins: BW+90 x2x3
Paused weighted dips: BW+90 x2x3

Yep, 90 pounds! Feels good to be using this weight again.

Also I spent quite a bit of time cleaning our garage today (that I will be turning into a home gym). Goal today was to clean the walls/treat mold. Tomorrow I'll clean the ceilings and patch up the drywall that is already present. Then after that will be putting mold-resistant primer on the walls and painting, then will clean the floor thoroughly an lay down the flooring I purchased. After that I'll decide what I want to do for lighting/mirrors/echo reduction, etc. Feels good to have more time to devote to this.

[Heisman2]

Today I did:

Paused bulgarian split squats: 90s x 3
Step ups: 70s x 1

First time ever using 90s on the bulgarian split squats, I think. Felt quite good. 70 pound dumbbells were too heavy for the step ups.

Will be ramping up volume now that I've gone heavy and my body can take it.

Regarding the garage gym, patched up all the drywall and cleaned up the mold on the ceiling but still need to clean the rest of the ceiling today. May then take a break until next weekend at which time I will hope to paint all the walls (or at least make serious headway in doing so).

[Ratpoison]

nice

[Heisman2]

nice

Thank you; interesting 2nd post after being a member for 5 years.

Today I did:

Paused weighted dips: BW+90x4, BW+70x5
Paused weighted hammer grip chins: BW+90x4, BW+70x5
One-armed dumbbell rows: 90x2x5
Incline dumbbell bench press: 70s x3, 50s x 8

That's it; first time ramping up volume at all. If I recover well from this I may go up to 3 sets each next workout. At some point I'll throw shoulder/arm work back in.

[Heisman2]

Today I did:

Paused bulgarian split squats: 90x4, 70x8

That's it. I had every intention of doing step-ups afterward but I was incredibly worn out after this. Took awhile for my heart beat to come down. Yes, I pushed myself hard on these 2 sets but I definitely need to work on my work capacity. Nonetheless, good progress with these.

[Heisman2]

Yesterday I did:

Paused weighted dips: BW+90x3/70x2/50x2 as one drop set
Paused weighted hammer grip chins: BW+90x4.5/70x2/50x2

That was it as I then realized working out upper body prior to putting primer up all day in my garage was not wise, lol. Put up 2 coats yesterday. Then did not train today but put up 1 coat of paint with my fiance. Will try to put up a second coat on Tuesday to make it look smoother (made some mistakes today as it was the first time we ever painted anything). If all goes well I'll try to clean the garage thoroughly later this week and put the flooring down next Saturday or Sunday.

[Heisman2]

Today I did 1 set of paused incline presses 60x6 and 1 set of dumbbell rows 90x6.

Got all the flooring down over the weekend and that wiped me out. My right forearm is still sore from all the cutting I did with a utility knife. Somehow made my legs sore as well. My weight plates came and I like them a lot. I ordered a power rack and I also ordered a lat pulldown/row that should arrive in a couple of days. Will probably try to build a deadlift platform this weekend if I can rent a U-Haul; I want to make it 8x8' and put the rack on top of it.

I cannot wait to deadlift and then squat again.

[Heisman2]

Today I did:

Paused bulgarian split squats: worked up to 60s x6
Step-ups: worked up to 60s x7

I will most likely be renting a UHaul tomorrow and getting everything to build a platform for deadlifts and my power rack (which should arrive in the next 25-55 days or so). Then depending on if I have time before/after work I'll either put it together tomorrow or Saturday morning.

Then maybe on Saturday I'll deadilft for the first time in like half a year.

[Heisman2]

I put together a deadlift platform and used it. First time deadlifting in 6 months. Felt great.

Deadlifts:
315x5
315x5

Not too heavy and the bar didn't really hurt my hands. Form felt pretty decent as well. Gonna build up somewhat slowly.

Incline dumbbell bench press:
60x8
60x8

Bulgarian split squats:
60s x10
60s x10

Barbell rows:
175x4 (paused)
155x6 (paused)

Weighted dips:
BW+70x3 (paused)
BW+45x4 (paused)

Will probably do shoulders/arms/abs tomorrow. It's finally time to ramp things up again.

[Heisman2]

Today I did:

Seated dumbbell shoulder press: 40x7, 35x6
Dumbbell curls: 40x4, 35x4
Lying dumbbell tricep extensions: 30x3, 25x5
Lateral raises: 20x6, 20x8
Prone incline rear delt raises: 10x9, 10x7
30 degree situps: 10
30 degree Russian twists: 10x5

Happy with this. Looking forward to continuing to ramp everything up.

[Heisman2]

Today I did:

Step ups: 60s x2x10
Weighted dips: BW+70x5,3
Pulldowns: 140x4,110x9

Yep, pulldowns. Got the plate loaded pulldown/row from Titan and put it together last night & this morning, greased it up with WD-40, and it works very well. Not perfectly in the sense that even at 140 pounds I couldn't bring it down with just my bodyweight (I'm ~155), but it's very smooth which is what I actually care about.


Gonna start doing high sets/reps with low rest period to get back in shape and work on work capacity. Still waiting for my power rack at this point. I bough the leg extension/curl attachment for the ironmaster super bench pro and am waiting for that. I plan to buy other pulley attachments soon. After the power rack comes I will likely buy other attachments for it, and that will be it from a spending standpoint for some time for me with the home gym (other than possibly spending to increase lighting, maybe put in a mirror, a bench to actually sit on, and other decorative aspects).

[Heisman2]

I know I said in the last post I was going to do high sets/reps... will start that soon, but not today.

Deadlifts: 365x2x5
Incline dumbbell bench press: 60sx11,8
Pulldowns: 140x8,6

Very pleased with the deadlifts, and I did this without chalk and it didn't tear up my hands too much. Will start adding chalk moving forward. Hopefully I will not be too sore from this; my traps got sore from the 315x2x5 last session. This felt fairly heavy though I definitely had more in me.

Made progress with the benching and pulldowns so I cannot complain about that.

[Heisman2]

Today's workout:

Dumbbell shoulder presses: 40s x11,8
Dumbbell curls 40s x7,5
Tricep pushdowns: 50x6,5
Lateral raises: 20s x10,8
Prone rear delt raises: 10x12,10

Happy with this, getting stronger. Still quite a bit away from pre-COVID but I'll get it back. While I keep getting stronger I don't want to really push myself too hard as I'm trying really hard not to injure myself (or cause rhabdomyolysis). Slow and steady will win this race... when my power rack comes and I get that set up I'll probably be ready to start going really intensely.

[Heisman2]

Today's workout:

Dumbbell step ups: 70s x5 - this was quite good, previously I only did 1 rep with these
Bulgarian split squats: 90x4/3 L/R - rushed the reps a bit on the left and then paused more on the right. Lost my balance after the 1st rep on the right which took up a lot of energy. I think going heavy on these is not wise; I will be sticking to lighter weights with good pauses moving forward. Hopefully my rack comes soon as once I can squat this will definitely only be an accessory movement.
Seated rows: 160x5,4
Weighted dips: BW+90x4.5

Happy overall with this.

[Heisman2]

Today's workout:

Incline dumbbell bench press: 70s x6, 60s x7
Pulldowns: 160x7 (wide grip), 160x5 (hammer grip)
Dumbbell shoulder press: 40s x12
EZ bar curls: 80 x3
Tricep pushdowns: 50x6
Lateral raises: 25s x6
Prone rear delt laterals: 15s x8

That's it. Good session. As you can see I purchased an EZ curl bar.

Power rack should be coming in the next month or so. I purchased a functional trainer and it is supposed to be shipped in 5-7 weeks. Only other big piece of equipment I'm considering is some sort of leg press/hack squat type thing but I will wait til I get the above and any desired attachments for the rack before I get another big piece.

[Heisman2]

Today I did:

Deadlifts: 385x5

That's it. Felt heavy but good and all reps were smooth. I think when I get up to 405 I'll stay at that weight for some time and work on increasing sets/reps prior to going heavier. I'd like to be able to do 405x5x5 again prior to going heavier.

[Heisman2]

Today's workout:

Paused bulgarian split squats: 90s x4, 80s x4 - I did decent pauses with all reps to help with the balance aspect but it was still somewhat of an issue
Step ups: 70s x6
One-legged leg extensions: 70x5, 60x7
Lying leg curls: 90x4, 70x6

Quite happy with all of this. I got the leg extension/curl attachment for the Ironmaster Super Bench Pro and I like it a lot. For anyone reading this and thinking about getting it, feel free to PM me to discuss further if curious. 45 pound plates cannot be used for the leg curls. There are 2 positions for the leg holder attachments and I used the shorter ones which work great for me at 5'7". ROM is cut a bit short at the bottom of the leg curl and the resistance decreases at the very top of the leg extension. None of this bothers me significantly, I'm happy with the purchase at this point in time.

[Heisman2]

Today I did:

Pulldowns: 160x6, 160x6, 140x8
Seated rows: 160x7, 160x7, 140x9
EZ bar curls: 80x5, 80x4
Face pulls: 20x15, 25x15

That's it, quite happy with it. Happy to be lifting seriously again, let's see how I progress.