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Thread: Heisman's log

  1. #1051
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    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.
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  2. #1052
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    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.
    Last edited by Heisman2; 07-24-2020 at 08:43 AM.
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  3. #1053
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    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.
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  4. #1054
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    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.
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  5. #1055
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    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.
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  6. #1056
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    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.
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  7. #1057
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    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.
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  8. #1058
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    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.
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  9. #1059
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    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.
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  10. #1060
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    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.
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  11. #1061
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    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.
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  12. #1062
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    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.
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