Heisman's log

[Heisman2]

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.

[Heisman2]

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.

[Heisman2]

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.

[Heisman2]

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.

[Heisman2]

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.

[EliKoehn]

Always an encouraging feeling when an exercise feels great despite poor temporary factors.

[Heisman2]

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.

[Heisman2]

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.

[Heisman2]

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.

[Heisman2]

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.

[Heisman2]

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.

[Heisman2]

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.

[Heisman2]

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.

[Heisman2]

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.

[Heisman2]

Today's workout:

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

All of the squats felt good, happy with this.

[Heisman2]

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.

[Heisman2]

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.

[Heisman2]

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.

[Heisman2]

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.

[Heisman2]

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.

[Heisman2]

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.

[Heisman2]

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.

[Heisman2]

Finally back at it. The basement repair got pushed back a week and it was hot without AC, but now everything is done other than making the walls look nice.

Today I did:

Squats: 135x12, 155x12 (did 6 front, then 6 back)
Dips/push-ups: 8/8, 10/10
Swivel-grip chin-ups/upright inverted rows: 8/8, 10/10

That is it. Good first session. Planning on going hard on fitness soon once my body is fully accustomed to being back in it.

[Heisman2]

Today's workout:

Front squats: 185x3x6
Paused flat barbell bench press: 165x3x6
Paused seated rows: 160x3x6

Simple but effective and felt good. Will continue ramping up volume each session and soon split to upper/lower.

[Heisman2]

Today's workout:

Back squats: 225x2x4
Bulgarian split squats: 50s x2x4
Incline dumbbell bench press: 50s x2x8
Dips: BW+45x4, BWx14
Leaning back pulldowns: 140x2x8
Standing dumbbell rows: 70x4, 50x14

Good all around, got 4 sets in for each major body part which is what I wanted. May switch to upper/lower this weekend.

[Heisman2]

Today's workout:

Flat barbell bench press: 165x9
Seated rows: 160x9
Dips: BW+45x6
Swivel-grip chin-ups: BW+45x6
Incline dumbbell bench press: 60x8
Leaning back pulldowns: 140x8
Functional trainer bench press: 100x6
Functional trainer rows: 100x6
Cross-armed cable laterals: 10x7
Low-pulley facing away curls: 30x6
Overhead single-arm tricep cable extensions: 20x6
Rear delt cable flyes: 10x6
Reverse curls: 45x8
Dumbbell wrist curls: 40x8

Very happy with all of this, the full workout took 40 minutes.

[Heisman2]

Today's workout:

Paused high back squats: 225x3x5
Paused bulgarian split squats: 60s x5
Nordic leg curls: 6

This all felt great, though after I had a bit of pain close to my knee cap when in a squatting position but I feel this is more of a slight strain that will recover quickly.

[Heisman2]

Today's workout:

Flat barbell bench press: 165x10, 165x6
Seated rows: 165x10, 165x6
Dips: BW+45x7
Swivel-grip chin-ups: BW+45x7
Incline dumbbell bench press: 60x8
Leaning back pulldowns: 140x8
Functional trainer bench press: 100x7
Functional trainer rows: 100x7
Cross-armed cable laterals: 10x7
Low-pulley facing away curls: 30x8
Overhead single-arm tricep cable extensions: 20x8
Rear delt cable flyes: 10x7
Reverse curls: 45x9
Dumbbell wrist curls: 40x9

I have a meeting this morning so did this earlier than typical and did not digest my breakfast well prior to doing it, which made it more challenging but nonetheless I got everything I wanted out of this workout. Added 1 compound set and still got the full workout done in 41 minutes. Also, not having any knee issues which is good.

[Heisman2]

Today's workout:

Paused front squats: 195x3x6
Paused bulgarian split squats: 60s x6
Nordic leg curls: 10

All felt very good. No pain at any point.

[Heisman2]

Today's workout:

Flat barbell bench press: 175x7, 175x6
Seated rows: 170x7, 170x6
Dips: BW+45x8, BW+45x4
Swivel-grip chin-ups: BW+45x8, BW+45x4
Incline dumbbell bench press: 60x5
Leaning back pulldowns: 140x5

Doing a lot of yardwork so kept it short. This all felt good.