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Thread: Heisman's log

  1. #871
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    Originally Posted by Heisman2 View Post
    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.
    Strength is never a weakness, weakness is never a strength.
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    Originally Posted by AdamWW View Post
    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.
    Yeah, it's interesting how much of a difference it makes especially when I believe a lot of the data with EMG suggests not a huge difference (I disregard EMG data a lot of the time). I actually naturally turn my right foot/hip out more than my left, probably as compensation for tearing my right lateral meniscus back when I was 19. An orthopedic surgeon told me at the time I could never squat again without surgery; I did not get surgery and have been playing with my squat stance ever since.

    I did not make it to the gym to do cardio yesterday; honestly probably a good thing as a full day off every once in awhile is not a bad idea.

    Had a nice workout today:

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

    Will go up to 170 next time. I am contemplating adding a 4th set for a bit more volume.

    Machine chest press:
    270x0.f
    190x9
    190x6
    190x5

    Gonna start doing higher rep sets with this and treat this as a "volume" day.

    Seated pulley rows:
    220x8.4f
    180x9.3f

    Standing shoulder press:
    115x5.f - paused
    95x6

    Facepulls:
    55x8/45x6
    55x10/45x6

    Lying tricep extensions:
    40x5
    35x4

    Standing dumbbell curls:
    50x3
    45x5

    Leaning cable lateral raises:
    15x3/10x3/5x3

    Bent over cable lateral raises:
    10x6

    Cable flies:
    30x9

    Happy with all of that. May do cardio later today.
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  3. #873
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    Alright, joined a second gym (very cheap... affiliated with my apartment complex so only $20/month) to allow myself to do more cardio. I'm getting a strong itch to start training for more "functional" fitness overall but I'll post more of my thoughts after I eventually get the weighted dip with my own bodyweight.

    Regarding weights, yesterday I did:

    Paused high bar backsquats:
    265x5x5

    This felt good.

    Weighted hyperextensions:
    120x3x8

    This felt great on my hamstrings. I think this is a perfect complimentary exercise to the squats.

    Today I did some ab work.

    Been doing quite a bit of cardio, mostly elliptical but also this second gym also has one of these wonderful toys (https://www.torquefitness.com/products/tanktm-m2) which is an absolutely beautiful training tool for GPP work. The first gym has a sled I can do resisted sprints on. When I focus more on fitness I'll be able to go to both places and have a lot of fun.
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  4. #874
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    I did a little more cardio last night.

    Today's workout:

    Paused weighted dips:
    BW+125x2.f
    BW+100x5.f
    BW+100x4.f

    Paused weighted pullups:
    BW+125x2.f
    BW+100x5.f
    BW+100x4.f

    Incline dumbbell bench press:
    85x4.f
    70x9.f

    Seated pulley rows:
    220x8*
    180x8*

    I used a different attachment which provides a further range of motion so I just went as far as I could 8 times. 220 was too heavy, will start at 200 next time.

    Cable flies:
    60x9.f

    Lying tricep extensions:
    30x11

    Facepulls:
    1 large dropset

    Dumbbell curls:
    40x6/30x3

    Leaning cable laterals:
    15x5.3f

    Bent over cable lateral:
    10x5.3f

    Felt great. Weight is down to 146-147, lightest I've been in over a decade. Waist is at 30" now around the umbilicus. Cutting is going very well.
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  5. #875
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    Workout today:

    Paused high bar backsquats:
    325x1

    This is a 10 pound PR since altering my form and it felt great.

    Paused zombie squats:
    245x2
    245x1
    225x2
    205x2
    185x3

    I like these a lot but need to be careful not to go to low as I think that may be dangerous for my knees.

    Paused backsquats (again):
    275x3

    Paused frontsquats:
    245x2

    Weighted hyperextensions:
    130x3x8

    Quite happy with this. Did 20 minutes elliptical later in the day.
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  6. #876
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    This morning:

    Paused one-armed pulldowns:
    170x1.f
    150x3.f
    140x4.f
    130x4.f
    120x6.f (not paused)

    Machine chest press:
    230x1
    190x7
    190x5
    190x5

    Chest was quite sore with this.

    One-armed pulley rows:
    100x5/80x3/60x4

    Paused standing shoulder press:
    135x2/115x2
    135x1.f/115x2/95x2

    Then I did ~28 minutes on the elliptical. That was it for the morning. Felt good.

    In the evening I did some facepulls, leaning cable laterals, and bent over cable laterals, with a bit of cardio.
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    Did about 30 minutes of cardio yesterday.

    Today I did:

    Paused high bar backsquats:
    270x5
    270x4
    270x3
    270x3
    270x3

    Paused zombie squats:
    225x3
    230x1

    Then I did one more set of the backsquats 225x3 and stopped there as my legs were quite fatigued at this point. Did 20 minutes of cardio after.

    On Saturday and Sunday I went out to eat and had large "cheat" meals. Monday I ate ~800 kcal more than my typical daily intake while I have been cutting. Tuesday and Wednesday I ate normally. Today my weight was about the same as it was before Saturday morning (within 0.5 pounds for sure), implying I can eat until I'm stuffed a couple of days in a row and not have it really impact me significantly. Pretty cool.
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  8. #878
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    Yesterday I did abs and cardio. Today I did:

    Paused weighted dips:
    BW+115x1
    BW+125x2.f
    BW+100x4.f
    BW+90x4 (not paused)

    I think the last warmup rep takes some out of me. Will skip it next time.

    Paused weighted pullups:
    BW+125x3 (some right outer elbow pain on the 3rd rep so did not go for a 4th/failure rep)
    BW+100x6
    BW+100x4
    BW+90x4 (not paused)

    Incline dumbbell bench press:
    85x3
    70x6

    One-armed pulley cable rows:
    100x8/80x4/60x4

    Cable flies: 60x9
    Face pulls: 1 dropset
    Dumbbell curls: 55x2/50x1/45x2/40x2
    Lying tricept extensions: 30x7
    Lateral raise partials to as high as I could go: 40x6/35x6/30x6/25x6/20x6/15x6
    Bent over cable laterals: 25x7/20x2

    Happy with this overall. Weight is down to 145 so even with cheating last weekend I lost about a pound in the last week.
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  9. #879
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    Paused high bar back squats:
    295x3
    270x4
    245x4 - did these with a slightly narrower stance and they felt amazing

    Weighted hyperextensions:
    140x8
    100x10

    Glute ham raise bench:
    3x3

    One-legged hip thrust on the leg extensions:
    30x2x5

    Happy with this. Gonna play around with the even narrower squat stance (about shoulder width foot placement barefoot).
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    Yesterday I did abs and cardio.

    Today I did:

    Paused one-armed pulldowns:
    170x1
    140x5
    130x5
    120x6
    120x5
    110x6

    Machine chest press:
    230x1
    190x7.f
    180x6
    170x6

    Weighted dips:
    BW+45x7 paused
    BW+25x10/BWx4

    One-armed pulley rows:
    100x9/80x4

    Standing shoulder press:
    135x1/115x2/95x3/85x4/75x4

    Then I did 20 minutes of cardio.

    This evening I did:
    one superset of one-armed low and high pulley curls
    one superset of one-armed tricep overhead extensions and pressdowns
    one facepull dropset
    one leaning cable lateral raise dropset
    one bent over cable lateral raise dropset
    one one-armed cable fly dropset

    Then I did 30 minutes of cardio.
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  11. #881
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    This morning did abs:

    Kneeling cable crunches: 80x10
    High-to-low cable side twists: 30x12
    Kneeling cable crunches: 80x10
    Low-to-high cable side twists: 30x12
    Hanging leg raise: 13
    Hanging oblique raise: 10
    Hanging leg raise: 8
    Dumbbell side bends: 100x20, then on a cable machine did 100x10

    After this did 45 minutes elliptical.

    May do more cardio later; if so I'll edit this post to include it.
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    Workout today:

    Paused high bar back squats:
    warmup - felt strong
    335x1

    This was a true max effort rep. Form was ok.... took several seconds to grind it up fully. Strained the back of my neck a bit but otherwise no pain. Tried to do some zombie squats after this but my body was not feeling it.

    Bulgarian split squats:
    85s x 3
    70s x 5
    70s x 5

    Weighted hyperextensions:
    160 x 5
    120 x 10
    120 x 8

    Happy with this overall for sure. Really happy with the squats as I'm still going low on calories. Weight is ~145 pounds currently. On Sunday I'll squat again and probably try to rep out 275 if I feel fresh.
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    Quite sore in my back and glutes from yesterday.

    Did the following today:

    Kneeling cable crunches: 80x13, 80x10, 80x8, 80x6
    High-to-low cable rotations: 40x5, 35x5
    Low-to-high cable rotations: 30x5, 25x5
    Hanging leg raise: 8, 6
    Hanging oblique raises: 8, 6
    Dragonflags: 3, 2
    Cable side bends: 100x10, 100x10

    Then did some complexes equivalent to sled pulls, pushes, kettlebell swings, and dumbbell carries
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    Today's workout:

    Paused weighted dips:
    BW+125x1.f
    BW+90x2
    BW+70x3

    Just didn't have the energy for this.

    Paused weighted pullups:
    BW+135x2 (PR)
    BW+90x4
    BW+90x4

    Incline dumbbell bench press:
    85x3

    One-armed pulley rows:
    130x2/100x3/80x3

    Paused machine chest press:
    180x6
    180x6

    One-armed pullups:
    did a few singles then did BW+10x1 with each arm (was just short of a full rep on the right, got the full rep on the left).

    I've been cutting and now clearly my pressing strength has gone down some so I will up the calories by 400-500 daily. Thankfully my weight today was 145 or so and thus I can afford to eat up and gain a few pounds over the next month as I will be going for the paused dip with 150 attached to me while weighing under 150 in about 1 month. Pullup strength is increasing and I may start playing with weighted one-armed pullups more. Hit a squat PR two days ago so all around I am pretty happy with how things have gone with cutting, but I need to focus foremost on the weighted dip so time to eat.

    After I take boards on October 16 the training should get a lot more exciting and fun.
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    Nice workout today:

    Paused high bar back squats:
    275x5
    275x4
    275x3

    These were hard but I was happy with my form throughout.

    Step-ups (18" box):
    50x20
    60x20

    Glute-ham-raise:
    6
    4
    4

    Glute kickbacks:
    45x5
    90x5
    115x5

    First time doing this and they felt pretty good.

    Gonna eat a lot of food tomorrow and then we'll see how the upper body session goes Tuesday. Gonna be interesting.
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    Ate a lot the last couple of days and gained a few pounds. Today's workout:

    One-armed pulldowns:
    warmup
    180x0
    175x0

    Then I did a one-armed pullup and it was difficult.

    Machine chest press:
    warmup
    240x0

    At this point I accepted the fact that I am overreached. I don't think I'm overtrained as I have been progressing with squats. Decided to do higher volume the rest of the workout:

    Pulldowns - 1 rest pause dropset
    Machine chest press - 1 rest pause dropset
    Seated pulley rows - 1 rest pause dropset
    Incline machine chest press - 1 rest pause dropset
    Pulldowns - 1 rest pause dropset
    Machine chest press - 1 rest pause dropset
    Seated pulley rows - 1 rest pause dropset
    Incline machine chest press - 1 rest pause dropset
    Hammer grip pulldowns - 1 rest pause dropset
    Dips - 1 rest pause set

    Dumbbell curls - 2 rest pause sets
    Triceps overhead extensions and then kickbacks with a cable - 2 rest pause sets

    I will be taking a week off from upper body. The plan all along was to take this coming weekend off... I have probably been overreached for 2 weeks now so hopefully with a full week off and eating well I come back quite strong. Really interested to see. I still plan to squat Thursday but if warmups fell heavy I'll just do higher volume stuff with that as well (ie, lighter weight).
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    Today's workout:

    Paused high bar back squats:
    warmup
    300x3
    275x1

    The triple took a lot out of me. The last rep was somewhat of a grinder but my form was good for all 3 reps so quite happy with this.

    Dumbbell step ups:
    40s x 20

    Gonna just keep improving on this each session I do them.

    Glute kick backs:
    warmup
    225x5
    180x10

    These felt good

    Glute ham raises:
    7

    I may go back tomorrow and do more squats. We'll see how I feel. Then I get the weekend off to relax.
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    Zombie squats:
    225x1
    185x3x5

    My legs were not fresh for this, lol. Felt quite achy.

    Leg press:
    240x10
    300x6

    First time I have done this machine and it felt awesome. Will definitely be doing a lot more of this (after squats of course).
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  19. #889
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    Workout today:

    Paused weighted dips:
    BW+115x1
    BW+135x0
    BW+115x1
    BW+100x2
    BW+90x2
    BW+70x4
    BW+45x7
    BW+25x9 (not paused)
    BWx13 (not paused)

    Not what I wanted. My weight is up 5 pounds from vacation but was still hoping to come back stronger. We'll see how I feel with the next couple of workouts as sometimes I need one session to get back to full speed.

    Paused weighted pullups:
    BW+135x1
    BW+115x2
    BW+100x3
    BW+90x4
    BW+70x4
    BW+45x5
    BW+25x7 (not paused)
    BWx9 (not paused)

    Machine chest press:
    150x7
    150x6

    High incline dumbbell press:
    50x6

    Seated pulley rows:
    180x8
    160x9
    140x10

    Lateral raises:
    20x9

    Cable flies:
    60x9

    EZ bar curls:
    50x2/40x3/30x3 - did these keeping my wrists in extension and it did make a big difference with respect to me feeling it in my biceps more (though I rarely do these)

    Lying tricep extensions:
    30x9

    Facepulls:
    1 drop set

    That's it. Squats on Thursday. Weight should come back down in the next 2-3 days.
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  20. #890
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    Yesterday I did:

    Paused high bar back squats:
    135x5
    185x1 - felt some pain in both hips
    135x several singles/doubles trying to fix my form
    135x5
    140x5
    145x5
    150x5
    155x5
    160x5
    165x5

    These all felt good. Settled on a narrower stance with feet facing forward and gonna keep it here and keep going up with lighter weight. I plan to go up to 10 rep sets (all paused).

    Dumbbell step ups:
    50s x 15

    Leg press:
    260x12
    260x12
    260x12

    Bulgarian split squats:
    60x5

    Glute ham raise:
    3 sets

    Glute kick backs:
    225x5

    Legs were sore this morning. Then did 40 minutes ellipitcal this morning and another 25 minutes of cardio this afternoon. Legs are quite sore/fatigued now.

    Upper body tomorrow.
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  21. #891
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    Yesterday's workout:

    Paused weighted dips:
    BW+100x4
    BW+100x4x3

    During this set I realized I haven't been tucking my elbows. After doing that the weight flew up on the first rep but was still a struggle by the 3rd rep. Really interesting to me.

    One-armed pulldowns:
    175x0
    150x2
    140x2
    130x3
    120x4

    After the failed rep I did 1 one-armed pullup prior to the next 2 sets.

    Incline machine chest press:
    160x10
    140x10
    120x11

    Leaning back lat pulldowns:
    200x5/180x3/160x3
    180x5/160x3/140x3
    160x7/140x4/120x4

    Cable flies:
    60x11

    Lateral raises:
    20x15

    Bent over cable laterals:
    20x6/15x3

    Lying tricep extensions/dumbbell presses:
    35x7/7
    30x7/7

    EZ bar curls:
    50x5/40x3/30x3
    then one more set with some dumbbell curls thrown in

    Facepulls:
    one drop set

    Happy with all of that.Will be really interesting to see how the first weighted dip next workout goes when I tuck my elbows at the start. Want to get BW+135x1 smoothly if all goes well.

    Today's workout:

    Paused high bar back squats:
    165x10
    170x10
    175x10
    180x10
    185x10

    Leg press:
    280x7
    280x7
    280x7

    Dumbbell step ups:
    50s x 16
    50s x 8

    Bulgarian split squats:
    60s x 6
    60s x 6

    Glute ham raise:
    5
    4
    3

    Glute kickbacks:
    225x6
    225x5
    180x10

    Leg extensions:
    80x10
    80x10
    100x10

    Thrilled with this leg workout. Squats felt great.
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  22. #892
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    Workout today:

    Weighted dips:
    BW+135x0

    And with that, I'm done going for this goal of BW+150 for awhile. Not meant to be at this point. Various factors go into it but I'm not sure anyone even follows this journal so what's the point of typing out a long novel, lol. Basically, poor sleep/stress from board prep is playing a role but it's frankly time for me to get bigger, so that's the goal now.

    Did the following at the gym closer to my apartment due to timing.

    Standing shoulder press: 115x3x6
    One-armed pulldowns: 110x3x6
    Incline dumbbell bench press (legs up): 70x4, 60x6, 50x6 (legs up due to the bench being awkward)
    Weighted pullups: BW+45x3x6
    Machine chest press: 150x3x6
    Seated one-armed pulley rows: 90x6, 90x6, 70x8
    Weighted dips: BW+45x5, BW+25x5, BWx7
    Bent over barbell rows: 135x12, 145x12, 155x7
    Curls: EZ bar dropsets x3
    Lying tricep extensions/tricep presses: 3 sets
    Facepulls: 4 sets
    Lateral raises: 2 dropsets
    Bent over lateral raises: 2 dropsets
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  23. #893
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    Workout today:

    Paused high bar back squats:
    190x10
    195x10
    200x10
    205x10

    Last set was hard so stopped there. Happy I was able to continue progressing like this with 4 sets today. We'll see if I can get 3+ sets next time.

    Leg press:
    300x3x8

    Big improvement here.

    Dumbbell step ups:
    50s x2x10

    Regressed here but after going heavier on the squats and leg press it's fine. I'll keep to no more than 10 rep sets and go up in weight next time.

    Bulgarian split squats:
    65s x2x6

    These felt good.

    Leg extensions:
    120x2x11

    These felt very good - I stop just short of lockout and my knees should be able to tolerate this without issue, I think.

    Glute ham raise:
    6
    5

    These felt good.

    Glute kick backs:
    225x8
    225x5

    These felt good.

    Adductors:
    100x11

    Abductors:
    100x20

    That's it, quite happy with this all around. Still very pleased with my squat form which is the biggest thing.
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  24. #894
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    Workout today:

    Standing shoulder press:
    115x6

    Standing dumbbell press:
    50x6
    45x7
    40x8
    35x10

    Bent over rows:
    155x12
    155x10
    155x9
    155x9
    155x8

    Incline dumbbell bench press (legs up):
    70x5
    65x6
    60x7
    60x6

    Weighted pullups:
    BW+45x8
    BW+45x7
    BW+45x6
    BW+45x6

    Machine chest press:
    180x3
    160x7
    160x5
    150x9

    One-armed pulley rows:
    90x9
    110x4
    90x6
    80x6

    Weighted dips:
    BW+45x5/BWx5
    BW+45x4/BWx4
    BWx12

    One-armed pulldowns:
    90x3/70x3
    90x6/50x4

    Hammer grip pullups:
    BWx8

    EZ Barbell curls:
    70x2
    60x3
    50x4
    40x6

    Lying dumbbell tricep extensions:
    40x2
    35x3
    30x4
    25x6

    Leaning cable laterals: 2 sets
    Bent over cable laterals: 2 sets
    Lateral raises: 1 dropset
    Bent over lateral raises: 1 dropset
    External rotations: 2 sets
    Facepulls: 1 set
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  25. #895
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    Nice workout today:

    Paused high bar backsquats:
    210x10
    215x10
    220x10

    Last set was hard so stopped there. Still progressing nicely with this scheme; should fairly easily get 225x10 next session and then hopefully 1-2 more sets of 10 after that.

    Leg press:
    320x3x6

    Dumbbell step ups:
    55s x2x10

    Bulgarian split squats:
    70x2x6

    Leg extensions:
    120x2x9

    Glute kick backs:
    225x2x8

    Glute ham raises:
    7
    5
    3

    Very pleased with this. Making nice progress on everything here.
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    Was still a bit sore going into this workout:

    Weighted dips:
    BW+115x1 - felt heavy so stopped here.

    Standing shoulder press:
    115x7
    115x5
    95x8

    Weighted pullups:
    BW+45x12
    BW+45x7
    BW+45x7

    Incline dumbbell press:
    70x5
    65x6
    60x8

    Bent over rows:
    160x9
    160x8
    160x8

    Machine chest press:
    200x1
    150x9
    120x10

    One-armed pulldowns:
    70x9
    70x8

    Dips:
    BW+45x5
    BWx12

    One-armed pulley rows:
    100x5
    70x9

    Lying dumbbell tricep extensions:
    40x2
    25x8
    25x8

    EZ bar curls:
    70x2
    40x8
    40x8

    Facepulls:
    40x4x5

    Lateral raises: 2 sets
    Bent over lateral raises: 2 sets

    Felt good. I'm making such good progress with the lower body that I'm gonna start modeling the upper body workouts in the same way. The exercise order will be:

    weighted dips -> incline dumbbell bench press -> machine chest press -> dumbbell shoulder press
    weighted pullups -> bent over rows -> one-armed pulldowns -> one-armed pulley rows

    and will be going for 3x10 on the first exercise, 3x6-8 on the second (I will pauses the presses at the bottom and the rows at the top), then 2x10-12 on the 3rd exercises, and 2x6-8 on the 4th exercises. Then I'll do isolation movements after that.
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    Good workout today:

    High bar paused backsquats:
    225x10
    230x8
    235x6
    225x6

    Gonna stick with this scheme for a long time. Since I got 10 reps on the first set I'll go up in weight next workout. I will do 3 sets with 5 more pounds each set and then a 4th set with the original weight. The goal is to get 30 reps total; if I don't get it with the 4th set I'll do a 5th set with the same weight.

    Dumbbell step ups:
    60x2x10

    Normally I do leg press second but I forgot about it until I started these... shows how important leg press is to me.

    Leg press:
    320x3x8

    Bulgarian split squats:
    75s x 6
    75s x 5

    These felt really good.

    The following 5 exercises were done in a circuit:
    Leg extensions: 140x12, 140x12, 140x10
    Glute ham raise: 9, 5, 5
    Glute kick backs: 225x9, 225x5, 225x5
    Abductors: 120x14, 120x14, 120x14
    Adductors: 120x12, 120x12, 120x11

    Overall very happy with this session.
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