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.