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Thread: Heisman's log

  1. #1261
    Registered User Heisman2's Avatar
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    Today's workout:

    Paused flat barbell bench press: 190x3/155x6, 190x3/155x5
    Paused lat pulldowns: 200x3/140x6, 200x3/140x5
    FT rows: 75x4/50x6

    Stopped here as I twinged my left shoulder while doing simple dynamic movements. Probably related to me sleeping in my basement on the floor (with a rug) last night. Turns out the air conditioner likely needs to be replaced. I got a portable unit today and it's chilling my bedroom. Hopefully the home warranty will cover this; I'll find out Monday.

    I will probably repeat this workout Tuesday as I prefer to do these movements at the beginning of the week when I'm fresh to use them as benchmarks for progress. Well, actually, I like the one-armed rows for that, so I may switch the bench press with the FT bench press but keep the back stuff the same. I will think about this more.
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  2. #1262
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    Today's workout:

    Paused high bar back squats: worked up to 285x1, then 255x5, 255x4
    Paused bulgarian split squats: 75s x4

    Quite happy with the squats; form was solid on all reps and no pain.

    I'm gonna cut back on volume until my air conditioning gets fixed. May just do the various compound movements for the next 1+ weeks. I may throw in a full body isolation-only day once a week... we'll see.
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  3. #1263
    Registered User Heisman2's Avatar
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    Today I did 15 minutes of rowing in the morning, walked ~3,000 extra steps at work, and did 15 minutes of rowing in the evening.

    Apparently they are coming out tomorrow morning to fix my air conditioner... I have no idea if that will actually happen but it would be amazing if they did.
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  4. #1264
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    Just a quick session today, done in a circuit:

    Dips: 16, 14, 11
    Hammer-grip chin-ups: 10, 9, 7
    Decline push-ups: 8, 8, 7 (actually all push-ups I do are at a decline but I haven't been stating that)
    Inverted rows: 7, 6, 7

    I did a high-intensity interval on the elliptical after each circuit (2 minutes for the 1st one, then 45 seconds almost all out for the second 2).

    I wanted to keep things light today to give my upper body a bit of a break. No shoulder pain thankfully. Yesterday my left forearm was bothering me a bit in the early afternoon but that fixed itself somehow. No issues at all with this workout today. Gonna go back to doing something heavy on Thursday if I feel good.

    The air conditioner people are not coming today, somehow their system got screwed up. I can't even talk to them about it as their system is still down. So irritating, lol.
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  5. #1265
    Registered User Heisman2's Avatar
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    Got up early and did the following in the morning:

    Paused high bar back squats: 290x1, 260x5, 245x5
    Leg extensions: 135x11/4/3/3/3/3
    Leg curls: 70x12/4/3/3/3/3

    Later in the day I did 15 minutes of rowing.

    Very pleased with this.
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  6. #1266
    Registered User EiFit91's Avatar
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    Originally Posted by Heisman2 View Post
    Today's workout:

    Paused high bar back squats: worked up to 285x1, then 255x5, 255x4
    Paused bulgarian split squats: 75s x4

    Quite happy with the squats; form was solid on all reps and no pain.

    I'm gonna cut back on volume until my air conditioning gets fixed. May just do the various compound movements for the next 1+ weeks. I may throw in a full body isolation-only day once a week... we'll see.
    Curious to know why you do so much paused rep training? And is it something you would recommend in general?
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  7. #1267
    Registered User Heisman2's Avatar
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    Originally Posted by EiFit91 View Post
    Curious to know why you do so much paused rep training? And is it something you would recommend in general?
    I do it to help prevent injury. My knees are vulnerable, lol. I tore my right meniscus way back in like 2008 or so and never got it repaired. It doesn't always work as I still have intermittent knee issues and with that last set of bulgarians I think I strained my left glute in some way but not seriously.

    For upper body I do it with dips as I go very deep with my dips and am worried about bouncing with them if I go heavy. With other exercises I just got into the habit of doing them as I find it a bit easier to track progress with paused reps.

    I do not recommend them in general though except for people who are needing to do them to eliminate momentum and maintain good technique. For athletic purposes I advise against them as they diminish the stretch reflex significantly.

    Today's workout:

    Flat bench press: 190x4(paused)/155x6, 190x3(paused)/155x6
    Lat pulldowns: 200x5(paused)/140x5, 200x5(paused)/140x5
    Dips: 12/4/3/3/3/3
    Hammer-grip chins: 10/3/2/2/2/2
    Decline push-ups: 12/4/4/3/3/3
    Inverted rows: 12/4/4/3/3/3

    Then I did 20 minutes of rowing for 201 kcals.

    I did the drop sets not paused after the question above and they felt good. I may start doing them like this, paused with the heavier set and then more constant tension with the drop set. The last 4 exercises had 5 full breaths between each mini-set.
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  8. #1268
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    Only slept a little more than 4 hours last night and had to get in an early workout before work:

    Deadlifts: 425x3+1+1 - done as a cluster set
    Abductors: 25x7
    Adductors: 25x7
    Hip flexors: 25x7/10x7
    Dorsiflexion: 11
    Paused one-legged standing calf raises: 10

    That's it. Felt bad warming up and have felt bad all day, lol. Hopefully I can sleep well. I'd like 5 reps on the first set of deadlifts next week.
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  9. #1269
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    I pushed myself hard on the deadlifts yesterday with that one set but I don't feel it at all today... may need to do cluster sets with deadlifts more often.

    Today's workout:

    Incline dumbbell bench press: 70s x8, 60s x9, 50s x10
    Seated rows (full protraction/retraction): 180x8, 160x9, 140x10
    Dips: 18/4/4/3/2/2
    Hammer grip chins: 13/3/2/2/2/2
    Rowing: 1 minute warmup, 9 minutes intervals (30s HI (high intensity), 60s LI (low intensity))

    Weighed 144.4 today, my lowest yet. I cannot recall if I mentioned this above but I got measured for clothing for my wedding and went back to pick it up today. They need to take the pants in another 1.5-2" or so. I told them this would happen and it made more sense to wait a bit longer to get my measurements but they thought me losing 5-10 pounds wouldn't actually impact my waist (I've lost 7 pounds in the last 2 months or so). I am quite happy to prove them wrong.

    Anyways, I think I can probably lose another 3-5 pounds without really suffering so I'll keep pushing along.
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  10. #1270
    Registered User Heisman2's Avatar
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    Today's workout:

    Paused high bar back squats: 295x1, 265x3, 265x3, 265x2, 245x4
    Leg extensions: 135x13/5/4/4/3/3
    Leg curls: 70x13/5/4/4/3/3

    Happy with this.

    Anyways, it got hot again. So, new plan, I'm actually done cutting for now. Going to go on a diet break until I get central air conditioning again. It's just too miserable with the heat, lol. I'm willing to gain 2-3 pounds with glycogen/water but no more than that.
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  11. #1271
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    Last night the power went out... I just cannot win, lol. Came back on overnight but I slept in the basement again and my back was feeling it a bit.

    Anyways, today's workout:

    Incline dumbbell bench press: 70s x9, 60s x10, 50s x11
    Seated rows: 180x9, 160x10, 140x11
    Dips: 20/4
    Hammer grip chins: 12/3
    Dumbbell lateral raises: 20x8/10x6
    Dummbell hammer curls: 40x5/20x7
    Rear delt cable flyes: 10x7/5x4
    One-armed triceps work: 20x4/10x5/5x8 (first two mini-sets were pushdowns, last was an overhead extension)
    Cable Y raises: 20x4/15x4/10x3
    EZ bar reverse wrist curls: 30x17
    Dumbbell wrist curls: 30x17
    Supination: 10x11/5x11
    Pronation: 15x11/10x8

    Rowing: 1 minute warmup, 7 intervals (30s HI (high intensity), 45s LI (low intensity)), 1 minute cool down

    Today I weighed 144.4 lbs.

    Quite happy with all of this. No shoulder pain at all, which was a big factor in me not doing isolation exercises last week. At the end of the rowing I was really feeling it in my glutes so we'll see if that impacts my squats tomorrow.
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