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Thread: Heisman's log

  1. #1291
    Registered User Heisman2's Avatar
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    Today's workout:

    High-bar back squats: 145x20 (glutes were still a bit sore from the bulgarian split squats 3 days ago)
    Flat barbell bench press: 165x8, 165x6, 165x5 (not paused, but will likely pause moving forward at least briefly)
    FT rows: 140x5, 120x7, 120x5
    Nordic leg curls: 9

    This all felt good.
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  2. #1292
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    Today's workout:

    Standing shoulder press: 95x7, 95x5, 95x4 (strained my left shoulder a bit though I think this may have been from yesterday's workout without realizing it)
    Hammer grip chins: BW+45x8, BW+45x5, BW+45x4
    Deficit SLDL: 275x8
    Leg extensions: 180x12

    My shoulder isn't bad but it may not be recovered for tomorrow's workout. Otherwise happy with this. My air conditioning should finally be fixed next Friday, so 9 more days.
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  3. #1293
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    Today's workout:

    High-bar back squats: 150x20
    Dips: BW+45x11, BW+45x5, BW+45x4 (definitely felt it in the left shoulder but less-so on the 3rd set and I don't think it impacted my performance)
    Dumbbell rows: 70x10, 70x7, 70x6 (did these standing and leaning over on a support)
    Nordic leg curls: 10

    I probably pushed the pain in my shoulder a little more than desirable... in general when recovering from minor injuries I have a pain threshold in mind that I do not want to cross and I went a bit beyond it on the first set but not the last set so we'll see how I feel tomorrow.
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  4. #1294
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    Today's workout:

    Incline dumbbell bench press: 70x7, 70x3, 60x5 (shoulder was acting up a bit but not bad)
    Underhand leaning back lat pulldowns: 160x7, 160x4, 160x4
    Deficit SLDLs: 315x4
    Leg extensions: 180x12

    This was all good.

    I think I'm going to move forward with the following routine starting next week:

    Tuesday:
    High-bar back squats: 1 set of 20 reps (move up by 5 pounds each session until I stop progressing)
    Nordic leg curls: 1 set of 6-10 reps with as little assistance as possible
    Flat barbell bench press: 3 sets with the same weight aiming for 10-12 reps in the first set, ~90 seconds rest between sets
    Underhand leaning back lat pulldowns: 3 sets with the same weight aiming for 10-12 reps in the first set, ~90 seconds rest between sets
    Core work

    Wednesday:
    Deficit SLDL: 315 pounds AMRAP until I can do 10 reps
    Leg extensions: 180 pounds AMRAP
    Incline dumbbell bench press: 3 sets with same scheme as bench press above
    Standing dumbbell rows: 3 sets with same scheme as pulldowns above

    Thursday:
    isolation day

    Friday:
    Repeat squats and Nordic leg curls from Tuesday
    Weighted dips and weighted hammer grip chins for upper body similar to above but aim for 8-10 reps in the first set.

    Saturday:
    Paused bulgarian split squats: 3 sets with the same weight aiming for 6-8 reps on the first set, ~90 seconds rest between sets.
    Functional trainer bench press and seated rows similar to above aiming for 10-12 reps in the first set.
    Core work

    Sunday:
    isolation day
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  5. #1295
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    Heisman2 is offline
    Today's workout:

    Paused bulgarian split squats: 60x8, 60x6, 60x5
    Functional trainer bench press: 120x8, 120x6, 120x5
    Seated rows: 160x8, 160x6, 160x5
    60 degree decline sit-ups: 8/4/2

    Felt good all around. No pain anywhere.
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  6. #1296
    Registered User Omni's Avatar
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    Omni is offline
    Originally Posted by Heisman2 View Post
    Today's workout:

    Paused bulgarian split squats: 60x8, 60x6, 60x5
    Functional trainer bench press: 120x8, 120x6, 120x5
    Seated rows: 160x8, 160x6, 160x5
    60 degree decline sit-ups: 8/4/2

    Felt good all around. No pain anywhere.
    You still cutting weight? Did you end up finally getting your A/C fixed?
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  7. #1297
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    Originally Posted by Omni View Post
    You still cutting weight? Did you end up finally getting your A/C fixed?
    Great questions; A/C is getting fixed this coming Friday. It will have been ~7 weeks without it. I've been maintaining for the last few weeks as I cannot do cardio well or long sessions when it is hot. I was real excited to have good insulation for my garage gym but it has come back to bite me during these times, lol. Our house rare gets <80 degrees now even in the early morning.

    Once it's fixed I may keep my caloric intake the same (or slightly increase it) but start adding in cardio and see where that takes me. I'll be following a more set structure for my workouts so I'll be able to track progress and I'll probably increase calories whenever I stop making progress.
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  8. #1298
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    Today's workout:

    Cross-armed cable laterals: 10x8/4/3
    Low pulley curls: 30x8/3/2
    Rear delt cable flyes: 10x6/2/2
    Tricep isolation combo: 10x10/5/2
    Paused standing calf raises: 15
    Adductors: 30x7
    Abductors: 30x3
    Dorsiflexion: 20
    Hip flexion: 15x12
    Cable Y raise: 15x11
    Dumbbell wrist curls: 50x10
    EZ bar reverse wrist curls: 50x6
    Supination: 15x6
    Pronation: 20x13
    Leg extensions: 180x6/5/3/2
    Leg curls: 90x3/2/2
    Standing cable rotations: 40x3/35x3

    All of this felt good.
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  9. #1299
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    Heisman2 is offline
    Today's workout:

    High-bar back squats: 155x20
    Paused flat bench press: 165x8, 165x5, 165x4
    Underhand leaning back pulldowns: 160x8, 160x5, 160x4
    Nordic leg curls: 7
    Dumbbell side bends: 90x7, 90x5, 90x3

    All felt good. Weighed 144.0 today.
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  10. #1300
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    Deficit SLDLs: 315x5
    Incline dumbbell bench press: 60x9, 60x6, 60x4
    Standing dumbbell rows: 70x12, 70x8, 70x6
    Leg extensions: 180x9
    Decline sit-ups (I think 70 degrees): 6, 4, 2

    I was sore from yesterday but this felt good all around.
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  11. #1301
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    Today's workout:

    Dumbbell laterals: 20x8/4/4
    Hammer curls: 40x6/3/1
    Bent over laterals: 10x17/8/6
    Lying EZ bar triceps extensions: 60x10/3/2
    Paused standing calf raises: 17
    Adductors: 30x8
    Abductors: 30x4
    Dorsiflexion: 18
    Hip flexion: 15x13
    Paused face pulls: 30x11
    Dumbbell wrist curls: 50x11
    EZ bar reverse wrist curls: 40x6/30x11
    Supination: 15x8
    Pronation: 20x15
    Leg extensions (3 second negative): 180x6/4/2/2
    Leg curls: 90x4/2/2
    Standing cable rotations: 40x5, 40x4

    All felt good.
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  12. #1302
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    Today's workout:

    High-bar back squats: 160x20
    Dips: BW+45x10, BW+45x6, BW+45x4
    Hammer-grip chins: BW+45x9, BW+45x5, BW+45x4
    Nordic leg curls: 6
    Dumbbell side bends: 90x11, 90x7, 90x5

    Happy with this. More importantly, we FINALLY have air conditioning. It'll take the whole night for the house to cool down fully but it's already noticeably better (thermostat says 81).
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  13. #1303
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    Heisman2 is offline
    Today's workout:

    Bulgarian split squats: 65x7, 65x6, 65x5
    Functional trainer bench press: 120x9, 120x6, 120x4
    Seated rows: 160x10, 160x7, 160x5
    70 degree decline sit-ups: 8, 4, 3

    All felt good. Quite happy with this routine I'm using. I was a bit sore going into this but not so much that it impeded my productivity.
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  14. #1304
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    Today's workout:

    Cross-armed cable laterals: 10x10/5/3
    Low pulley curls: 30x9/4/2
    Trice isolation combo: 17/7/4
    Rear delt cable flyes: 10x7/3/2
    Paused standing calf raises: 17
    Adductors: 30x9
    Abductors: 30x5
    Dorsiflexion: 25
    Hip flexion: 20x7
    Cable Y raise: 15x13
    Dumbbell wrist curls: 50x13
    EZ bar reverse wrist curls: 40x11
    Leg extensions (3 second negative): 180x7/4/3
    Leg curls: 90x5/70x3/50x3
    Supination: 15x10
    Pronation: 25x9
    Standing cable rotations: 40x7/4

    Making steady progress all around.
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  15. #1305
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    Heisman2 is offline
    High-bar back squats: 165x15 (gonna stick at this weight til I can get 20 reps, I started getting a bit lightheaded)
    Paused flat bench press: 165x9, 165x4, 165x4 (first set was RPE 10, didn't mean to push it quite that far)
    Underhand leaning back pulldowns: 160x9, 160x4, 160x4
    Dumbbell side bends: 90x15
    Nordic leg curls: 9

    Good workout. Strained the back of my neck/lower head while laying on my couch prior to this; no idea how, lol. Not sure if that made me a bit lightheaded with the squats.
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  16. #1306
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    SLDL: 315x6
    Incline dumbbell bench press: 60x10, 10x6, 60x4
    Standing dumbbell rows: 80x7, 80x6, 80x5
    70 degree decline sit-ups: 9

    Happy with this after a rough day at work.
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    Dumbbell laterals: 20x11/5/4
    Hammer curls: 40x8/2/1
    Bent over laterals: 15x14/7/4
    Lying EZ bar triceps extensions: 70x8/2/1
    Adductors: 35x5
    Abductors: 30x3/20x3
    Dorsiflexion: 17
    Hip flexion: 20x8
    Paused face pulls: 30x15
    Dumbbell wrist curls: 50x15
    EZ bar reverse wrist curls: 40x8
    Leg extensions (3 second negative): 180x8/4/3
    Leg curls: 90x6/70x3/50x3
    Supination: 15x13
    Pronation: 25x12
    Standing cable rotations: 45x4

    Good all around. No pain anywhere.
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  18. #1308
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    Today's workout:

    High-bar back squats: 165x20
    Dips: BW+45x10, BW+45x6, BW+45x5
    Hammer-grip chins: BW+45x10, BW+45x4, BW+45x4
    Nordic leg curls: 7
    Side bends: 100x5

    I was really tired going into this but powered through it.
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    Today's workout:

    Paused bulgarian split squats: 65x8, 65x5, 65x3
    Functional trainer bench press: 120x10, 120x5, 120x4
    Seated rows: 160x11, 160x6, 160x6
    70 degree decline sit-ups: 11

    Good all around.
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  20. #1310
    Registered User Heisman2's Avatar
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    Today's workout:

    Cross-armed cable laterals: 10x11/6/4
    Low pulley curls: 30x10/3/2
    Trice isolation combo: 20x6/5/2 (overhead/pushdown/overhead)
    Rear delt cable flyes: 10x8/2/1
    Adductors: 30x7
    Abductors: 25x6
    Dorsiflexion: 15x11/5x7
    Hip flexion: 20x9
    Cable Y raises: 20x8
    Dumbbell wrist curls: 55x10
    Paused one-legged standing calf raises: 15
    Reverse wrist curls: 45x7/30x6 (barbell/EZ curl bar)
    Leg extensions (3 second negative): 180x8/4/3
    Leg curls: 90x7/70x4/50x4
    Supination: 15x13
    Pronation: 25x13
    Standing cable rotations: 45x5
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  21. #1311
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    Today's workout:

    High-bar back squats: 170x10, 170x7, 170x6
    Paused flat bench press: 165x8, 165x5, 165x4
    Underhand leaning back pulldowns: 160x8, 160x5, 160x4
    Dumbbell side bends: 100x6
    Nordic leg curls: 7

    Happy with how the squats felt, I will keep going forward with 3 sets. I may start extending rest periods for everything from 90 seconds to 2 minutes. Didn't make progress with the bench or the pulldowns, I am increasing kcals by ~200/day. We'll see how things go next week.
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  22. #1312
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    Today's workout:

    SLDL: 315x7
    Incline dumbbell bench press: 65x8, 65x6, 65x4
    Standing dumbbell rows: 80x9, 80x6, 80x5
    60 degree decline sit-ups: 6/4/2
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  23. #1313
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    Heisman2 is offline
    Today's workout:

    Dumbbell laterals: 20x15/5/4
    Hammer curls: 40x10/3/1
    Bent over laterals: 20x11/5/5
    Lying EZ bar triceps extensions: 70x10/2/1
    Adductors: 30x8
    Abductors: 25x8
    Dorsiflexion: 15x12/5x8
    Hip flexion: 15x13
    Paused one-legged standing calf raises: 18
    Paused face pulls: 40x10
    Dumbbell wrist curls: 55x12
    Reverse wrist curls: 45x8/30x8 (barbell/EZ curl bar)
    Leg extensions (3 second negative): 180x9/4/3
    Leg curls: 90x6/70x3/50x2
    Supination: 15x16
    Pronation: 25x16
    Standing cable rotations: 45x7

    Weighed in at 146.0 this morning. Personal life isn't going well now with the cat and other drama issues... hopefully this all gets better soon one way or another. Kind of decreasing my motivation to lift but I'm still lifting and workouts are generally feeling good. I may go down to a 4 day per week split, will think about it more this weekend.
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  24. #1314
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    Today's workout:

    High-bar back squats: 175x10, 175x7, 175x6
    Dips: BW+50x11, BW+50x5, BW+50x4
    Hammer-grip chins: BW+50x10, BW+50x4, BW+50x4
    Side bends: 100x7

    Good all around.
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  25. #1315
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    Heisman2 is offline
    Today's workout:

    Paused bulgarian split squats: 70x6, 70x4, 70x4
    Functional trainer bench press: 130x7, 130x5, 130x4
    Seated rows: 170x7, 170x5, 170x4
    60 degree decline sit-ups: 9/5/2

    Good session.
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  26. #1316
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    Today's workout:

    Cross-armed cable laterals: 10x13/6/3
    Low pulley curls: 35x8/2/1
    Trice isolation combo: 20x8/5/2 (overhead/pushdown/overhead)
    Rear delt cable flyes: 10x9/2/1
    Adductors: 30x4
    Abductors: 25x4
    Dorsiflexion: 5x18
    Hip flexion: 20x9
    Paused one-legged standing calf raises: 16
    Cable Y raises: 20x8
    Dumbbell wrist curls: 60x3/40x17 (gonna stick to lighter weight and higher reps)
    Reverse wrist curls: 45x8/30x10 (barbell/EZ curl bar)
    Leg extensions (3 second negative): 180x8/3/3
    Leg curls: 90x3/70x3/50x3
    Supination: 20x5 (gonna stick to lighter weight and higher reps)
    Pronation: 30x5 (gonna stick to lighter weight and higher reps)
    Standing cable rotations: 50x2 (gonna stick to lighter weight and higher reps)

    Ok session overall. My weight was in the 146s the last few days but 145.6 today.
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  27. #1317
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    Heisman2 is offline
    Today's workout:

    High-bar back squats: 180x10/7/6
    Paused flat bench press: 165x8/5/5 (gonna change this up as it's not working, I think with the pauses I need to do fewer reps. May stick to the 6-8 rep range and go down 10% each set or do cluster sets)
    Leaning back underhand pulldowns: 140x7/6/5 (went down on weight for greater range of motion so I can get the bar all the way to my chest)
    Nordic leg curls: 7
    Side-bends: 100x8

    Other than the benching this was all good.
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  28. #1318
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    Heisman2 is offline
    Today's workout:

    Deficit SLDL: 335x3
    Incline dumbbell bench press: 65x10, 65x5, 65x4
    Strict standing dumbbell rows: 55x8, 55x5, 55x4
    60 degree decline sit-ups: 9/3/3
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  29. #1319
    ♛♛♛♛♛♛♛♛♛♛♛♛♛♛♛♛♛♛♛♛ ♛♛♛♛♛ MrSKIN's Avatar
    Join Date: Nov 2010
    Location: Sydney, NSW, Australia
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    MrSKIN is just really nice. (+1000) MrSKIN is just really nice. (+1000) MrSKIN is just really nice. (+1000) MrSKIN is just really nice. (+1000) MrSKIN is just really nice. (+1000) MrSKIN is just really nice. (+1000) MrSKIN is just really nice. (+1000) MrSKIN is just really nice. (+1000) MrSKIN is just really nice. (+1000) MrSKIN is just really nice. (+1000) MrSKIN is just really nice. (+1000)
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    Gjhm
    Get outdoors more
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  30. #1320
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    Originally Posted by MrSKIN View Post
    Gjhm
    Thank you!

    Today's workout:

    Dumbbell laterals: 25x10/4/3
    Hammer curls: 45x6/1/1
    Bent over laterals: 20x10/6/5
    Lying EZ bar triceps extensions: 70x11/2/1
    Adductors: 30x10
    Abductors: 25x10
    Dorsiflexion: 7.5x15
    Hip flexion: 20x10
    Paused one-legged standing calf raises: 19
    Paused face pulls: 40x12
    Dumbbell wrist curls: 40x20
    Reverse wrist curls: 45x10/30x7 (barbell/EZ curl bar)
    Leg extensions (3 second negative): 180x10/4/3
    Leg curls: 90x7/4/4
    Supination: 15x20
    Pronation: 25x18
    Standing cable twists: 30x12

    Good all around. Making steady progress.
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