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Thread: Heisman's log

  1. #1201
    Registered User Heisman2's Avatar
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    Today's workout:

    Paused high bar back squats: 137.5x8x3 (all felt good)
    Deadlifts: 375x2x5
    Leg curls: 90x6, 80x2x7 (slow negatives)

    All felt good. If my 140 squat session goes well on Sunday I may start going up 5 pounds per session as it's still going to be quite awhile before the weight is challenging at all. Didn't do bulgarians today as that is what injured my knee last time so I want to give it 1 more week before attempting them again.
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  2. #1202
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    Today's workout:

    FT bench press: 60x9, 60x7, 60x6
    One-armed pulldowns: 110x9 110x6, 100x6
    Standing barbell overhead press: 100x9, 100x8, 100x6
    FT rows: 70x8, 70x7, 70x6
    Push-ups: BW+25x12, BW+25x8, BW+25x7
    Inverted rows: BW+25x9, BW+25x7, BW+25x6
    Low cable curls: 40x2/30x3/20x4
    Rear delt cable flyes: 5x5/2.5x4
    Overhead pulley tricep extensions: 40x5/30x4/20x4
    Face pulls: 50x8/40x4/30x4

    I was a bit sore going into this but overall had a great session. Shoulders felt on fire after the pushups for whatever reason but not in a bad way.
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  3. #1203
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    Today's workout:

    Paused high-bar back squats: 140x8x3 (form feels great but I'm still getting the clicking sensation on the lateral part of my knee)
    Leg extensions: 180x4(P,N)/135x3(N)/135x2, 180x4(P,N)/135x3(N)/135x1 (here P means I did a partial rep and N means I did a controlled negative)

    I don't know what to do about the squats, honestly. My form felt great but I'm not happy about this clicking sensation. I didn't have it prior to the knee injury and now it's present so that's a bit worrisome. There is no locking and my knee injury wasn't severe enough to make me think I tore my meniscus at all. I will probably just keep plugging away and maybe play around with my heel elevation a bit to see if it makes a difference.

    The leg extensions with the emphasis on the negatives were much more impactful than the last day I did them. Thus I stopped at 2 sets and want to gauge soreness before adding more volume.
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  4. #1204
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    Today's workout:


    Paused weighted dips: BW+60x9, BW+60x6, BW+50x8
    Paused weighted hammer grip chins: BW+60x9, BW+60x6, BW+50x8
    Paused flat bench press: 165x9, 165x7, 165x6
    Paused seated rows: 175x9, 175x7, 175x7
    Incline dumbbell bench press: 65x10, 65x7, 65x6
    Paused lat pulldowns: 165x10, 165x7, 165x6

    Definitely getting stronger. No reason to change anything now as I'm making steady progress.
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  5. #1205
    Registered User Heisman2's Avatar
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    Today's workout:

    Paused high bar back squats: 145x8x3 (still very light, no clicking in my new for the first few sets but then it started to happen every rep, no pain though)
    Leg extensions: 180x6(N)/135x4(N)/135x3, 180x6(N)/135x4(N)/135x3, 180x6(N)/135x4(N)/134x2

    Squats felt fine if we disregard the clicking. My leg extension strength has exploded, I got these for full reps instead of partials.
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  6. #1206
    Registered User Heisman2's Avatar
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    Today's workout:

    FT bench press: 60x10, 60x8, 60x7
    One-armed pulldowns: 110x8, 110x6, 90x8
    Standing barbell overhead press: 100x8, 100x7, 100x7
    FT rows: 70x9, 70x7, 70x6
    Push-ups: BW+25x13, BW+25x9, BW+25x7
    Inverted rows: BW+25x8, BW+25x6, BWx9
    Low cable curls: 40x3/30x4/20x5
    Rear delt cable flys: 10x6/5x5
    Overhead pulley tricep extensions: 40x6/30x5/20x6
    Face pulls: 50x12/40x6/30x8
    Cable laterals: 20x1.5/15x3/10x4/5x5

    Was still a bit sore from my last upper body workout so considering that this went well.
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  7. #1207
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    Today's workout:

    Paused high bar back squats: 150x5x5 (still had some clicking in the left knee but no pain, squats otherwise felt good)
    Deadlifts: 385x2x5
    Leg curls: 90x7, 90x5/80x2/70x2

    Hamstrings were quite pumped after this. Good workout all around.
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  8. #1208
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    Today's workout:

    Paused weighted dips: BW+60x8, BW+60x7, BW+60x6
    Paused weighted hammer grip chins: BW+60x8, BW+60x7, BW+60x6
    Paused flat bench press: 165x8, 165x7, 165x7
    Paused seated rows: 175x10, 175x8, 175x8
    Incline dumbbell bench press: 70x7, 70x6, 70x6
    Paused lat pulldowns: 170x7, 170x6, 170x6

    I was fatigued going into this so I rested more between sets and had a good workout overall. If I'm not fully recovered for my upper body workout on Tuesday I will cut back on volume (by going down to 2 sets of each exercise).
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  9. #1209
    Registered User Heisman2's Avatar
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    Today's workout:

    Paused high bar back squats: 155x5x5 (left knee was still clicking some but these reps all felt very good)
    Leg extensions: 180x5(N)/135x3(N)/135x2, 180x5(N)/135x3(N)/135x2 (did all of the controlled negatives for 4 seconds)

    Quite happy with this. Hopefully I can keep going up in weight steadily without significant knee issues.
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  10. #1210
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    Today's workout:

    FT bench press: 65x7, 65x6, 60x7
    One-armed pulldowns: 110x9, 110x6, 90x7
    Standing barbell overhead press: 100x10, 100x6, 95x6
    FT rows: 70x10, 70x5 (slow), 60x7 (slow)
    Push-ups: BW+25x11, BW+25x8, BWx13
    Inverted rows: BW+25x9, BW+25x7, BWx10

    With the FT rows I still have not been able to get the Inspire FT1 weight stack uprgrades as they have been out of stock everywhere I have looked for >6 months. It only goes up to 75 pounds per side. I'm going to start doing the rowing movement slowly to make it harder.

    I'm gonna start taking these upper body days down to 2 sets per exercise instead of 3 and start incorporating isolation exercises each day.
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  11. #1211
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    Today's workout:

    Paused high bar back squats: 160x5x5
    Leg extensions: 180x6(N)/135x4(N)/135x3, 180x6(N)/135x3(N)/135x3

    I kind of felt my right patella tendon stretch a bit on the negative portion of the 1st rep of my last 3 squat sets but had no pain otherwise. Kind of weird. Otherwise these were fine.

    I had a general physical exam done for the first time since high school. Sole purpose was to please my fiance. The doctor checked a CMP and lipids. My values were all fine. For those curious:

    Albumin 4.7
    alk phos 77
    ALT 19
    AST 27
    BUN 17
    Calcium 9.8
    Chloride 100
    CO2 27.0
    Creatinine 1.0
    GFR 86
    Glucose 100 - I normally eat breakfast at ~5am or so but I got this drawn fasting at ~8:30am and I'm guessing that partly explains why this was at the higher end of the normal range
    Potassium 4.2
    Sodium 140
    Total protein 7.5
    Total bilirubin 0.9

    Total cholesterol 147
    HDL 62
    LDL 78
    non-HDL cholserol 85
    Cholestero/HDL ratio 2.4
    Triglyceride <36
    VLDL 6
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  12. #1212
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    Today's workout:

    Paused weighted dips: BW+60x9, BW+60x6
    Paused weighted hammer grip chins: BW+60x9, BW+60x6
    Paused flat bench press: 165x9, 165x6
    Paused seated rows: 180x8, 180x7
    Incline dumbbell bench press: 70x7, 70x6
    Paused lat pulldowns: 170x7, 170x6
    Cable laterals: 20x1/15x3/10x3/5x4
    One-armed low cable curls: 40x4/30x2/20x5
    Rear delt cable laterals: 10x7/5x3
    Overhead tricep extensions: 40x6/30x4/20x4
    Face pulls: 50x7/30x7/20x7

    Good workout overall though I was fatigued going into it. Knees are bothering me slightly so I may not do squats tomorrow and try to reintegrate bulgarian split squats. We'll see.
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  13. #1213
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    Originally Posted by Heisman2 View Post
    Today's workout:

    Paused weighted dips: BW+60x9, BW+60x6
    Paused weighted hammer grip chins: BW+60x9, BW+60x6
    Paused flat bench press: 165x9, 165x6
    Paused seated rows: 180x8, 180x7
    Incline dumbbell bench press: 70x7, 70x6
    Paused lat pulldowns: 170x7, 170x6
    Cable laterals: 20x1/15x3/10x3/5x4
    One-armed low cable curls: 40x4/30x2/20x5
    Rear delt cable laterals: 10x7/5x3
    Overhead tricep extensions: 40x6/30x4/20x4
    Face pulls: 50x7/30x7/20x7

    Good workout overall though I was fatigued going into it. Knees are bothering me slightly so I may not do squats tomorrow and try to reintegrate bulgarian split squats. We'll see.
    I've been really enjoying split squats lately.

    By adjusting the toe-point direction I seem to be able to target inner/outer portions of the quads quite well, and adjusting the stance width/depth I can modify engagement of the hams and glutes. It's a very under-rated exercise in my opinion and much less taxing than lunges.
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  14. #1214
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    AdamWW, I agree, I think it's a great exercise and not as popular as I think it should be.

    Today's workout:

    Paused high bar back squats: 165x5x5
    Deadlifts: 395x5
    Leg curls: 90x6 (slow negatives) followed by 3 Nordic leg curls, then 90x5 (slow negatives) followed by 3 Nordic leg curls

    I did try a bulgarian split squat and my knee was not happy so will hold off on those for awhile.
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    Came down with a mild cold but it has interrupted my sleep and screwed up my energy levels so I took a couple days off and did a quick workout today:

    Dips: 20, 7, 6, 9
    Hammer grip chins: 11, 5, 5, 7
    Decline push-ups: 6, 6, 5, 6
    Inverted rows: 6, 6, 5, 6

    I did the above in a circuit one right after the other with only a few seconds rest. I did rest an extra 1-2 minutes prior to the 4th circuit. Also I did actual pull-ups on the last set instead of hammer grip chins.

    In total took <15 minutes after I warmed up. I may keep playing with this style of training as it's quick and fun. Should also give a big boost to work capacity.
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    Still having lingering cold symptoms but improving. May be back to normal in the next 1-2 days.

    Paused high bar back squats: 185x5x5
    Leg extension: 180x6(N)/135x5(N)/135x3, 185x7/135x6

    Happy with all of this.
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  17. #1217
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    Today's workout:

    Paused dips: BW+90x3/BWx7, BW+90x3/BWx6
    Paused hammer grip chins: BW+90x3/BWx7, BW+90x3/BWx6
    Incline dumbbell bench press: 75x5/55x5
    Seated rows: 200x5/160x6

    That's it, just 3 drop sets. Felt good. Getting healthier. I want to see how fatigued this makes me; I think I'll start doing 4 drop sets in this fashion each workout and then isolations afterwards. Doing 3 sessions weekly will give me 12 compound movements weekly in drop set fashion. I stayed away from failure on the first set but with the drops I went to RIR 0-1.
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  18. #1218
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    Still having some cold symptoms; eventually I'll get better.

    Anyways, today's workout:

    Paused high bar back squats (heels elevated 1cm or so): 195x5x5 (felt good)
    Leg extensions: 180x8/135x5, 180x5(N)/135x3(N)/135x2
    Cable adduction: 5x12, 10x6

    That's it. I managed to slightly strain my left hamstring somehow in the last couple of days and it didn't bother me at all with squats but I felt it when trying to do leg curls after the above so I called it there.
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  19. #1219
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    Today's workout:

    Flat barbell bench press: 175x5/135x7, 175x5/155x4
    Lat pulldown: 180x5/140x4, 180x5/140x3
    Standing barbell shoulder press: 115x4/95x3, 115x4/95x4
    FT rows: 60x6/50x4, 60x6/50x4
    Leaning cable lateral raises: 20x1/15x3/10x4
    Low pulley curls (facing away from pulley): 40x2/30x3/20x5
    Rear delt cable flyes: 10x6/5x4
    Overhead pulley tricep extension: 40x6/30x4
    Face pulls: 50x6/30x6
    Wrist curls: 25x8/20x5
    Reverse wrist curls: 10x10/5x10
    Radial deviation: 10x10/5x12
    Ulnar deviation: 10x25
    Pronation: 10x11
    Supination: 5x11
    Hanging leg raises: 8
    Low cable side bends: 30x7 (I stand 1-2 feet from the low pulley so it pulls me down and at an angle, I like how this feels a lot more than just using a dumbbell)
    Standing cable twists: 20x6

    That's it for today. Whole workout took 80 minutes. Pleased with everything and I'm feeling better health wise (not perfect yet). I may start doing core exercises daily.
    Last edited by Heisman2; 05-04-2021 at 06:31 AM.
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  20. #1220
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    Today's workout:

    Paused high bar back squats: 200x5x5 (felt good on my muscles, did feel the clicking in my left knee but no pain so I'll keep chugging along)
    Paused bulgarian split squats: 25s x10 (no pain with this thankfully, my lower back was cramping by the end of the set with my right leg as I did it just after my left)
    Cable adduction: 10x10
    Cable abduction 10x7

    That's it. Quite pleased with how the squats felt on the muscles.
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  21. #1221
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    Today's workout:

    Machine chest press: 70x6/50x4, 70x6/50x4
    One-armed pulldowns: 130x3/90x4, 130x3/90x4 (I need to re-lubricate this equipment, I will likely do it this weekend)
    Push-ups: BW+25x10/BWx5, BW+25x7/BWx5
    Inverse rows: BW+25x7/BWx5, BW+25x6, BWx5
    Leaning cable lateral raises: 20x1/15x5/10x4
    Low pulley curls (facing away from pulley): 40x3/30x3/20x6
    Rear delt cable flyes: 10x6/5x4
    Overhead pulley tricep extension: 40x7/30x5
    Face pulls: 50x8/30x8
    Wrist curls: 25x13/20x8
    Reverse wrist curls: 10x12/5x16
    Radial deviation: 10x14/5x7
    Ulnar deviation: 15x15
    Pronation: 10x15
    Supination: 5x15
    Hanging leg raises: 10
    Low cable side bends: 50x11
    Standing cable twists: 20x10
    Reverse curls: 45x10

    Quite pleased with all of this.
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  22. #1222
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    Yesterday's workout (I forgot to post it):

    Paused high bar back squats: 205x5x5
    Adductors: 10x11
    Abductors: 10x8
    Paused bulgarian split squats: 35x6

    Today's workout:

    Paused dips: BW+90x4/BWx7, BW+90x4/BWx7
    Paused hammer grip chins: BW+90x4/BWx7, BW+90x4/BWx7
    Incline dumbbell bench press: 75x6/55x5, 75x4/55x4
    Seated rows: 200x6/160x5, 200x5/160x5
    Leaning cable lateral raises: 20x1/15x6/10x5
    Low pulley curls (facing away from pulley): 40x4/30x4/20x6
    Rear delt cable flyes: 10x7/5x4
    Overhead pulley tricep extension: 40x7/30x4
    Face pulls: 50x10/30x10
    Wrist curls: 30x15/25x7
    Reverse wrist curls: 10x15/5x8
    Radial deviation: 10x20
    Ulnar deviation: 15x20
    Pronation: 10x20
    Supination: 5x20
    Hanging leg raises: 12
    Low cable side bends: 50x15
    Standing cable twists: 25x7
    Reverse curls: 55x8

    Good all around. I think I may drop down to just 1 set for the 2nd exercise of these upper body sessions as I'm doing drop sets for each and am pushing close to failure. We'll see how I feel for my next upper body session on Saturday.
    Last edited by Heisman2; 05-07-2021 at 04:59 AM.
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    Today's workout:

    Paused high bar back squats: 210x5x5
    Abductors: 10x10
    Adductors: 10x15
    Paused bulgarian split squats: 45x6

    Squats are starting to get hard which feels good. I did have slight left knee pain for a couple reps but not the last set/reps so we'll see.
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  24. #1224
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    Today's workout:

    Flat barbell bench press: 180x5/135x8, 180x5/155x4
    Lat pulldown: 185x5/140x4, 185x5/140x4
    Standing barbell shoulder press: 115x5/95x4, 115x5/95x4
    FT rows: 60x7/50x3, 60x7/50x3
    Leaning cable lateral raises: 20x1/15x5/10x4
    Low pulley curls (facing away from pulley): 40x4/30x3/20x3
    Rear delt cable flyes: 10x5/5x3
    Overhead pulley tricep extension: 40x6/30x4
    Face pulls: 50x9/30x8
    Wrist curls: 35x12/25x7
    Reverse wrist curls: 15x5/10x5/5x5
    Radial deviation: 15x13
    Ulnar deviation: 20x9
    Pronation: 15x13
    Supination: 10x7
    Hanging leg raises: 13
    Low cable side bends: 60x12
    Standing cable twists: 25x7
    Reverse curls: 55x8

    I was gonna take the second exercise down to 1 set but I felt good so I did 2. I'm gonna start adding variety to the shoulder/bicep/tricep isolation exercises.
    Last edited by Heisman2; Yesterday at 06:10 AM.
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    Today's workout:

    Paused high bar back squats: 215x5x5
    Abductors: 10x16
    Adductors: 10x18
    Dorsiflexion: 15x8/10x8
    Paused bulgarian split squats: 55x6

    Good workout though my left knee felt a bit iffy on some squats. The last set felt fine though.
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    Today's workout:

    Machine chest press: 70x7/50x3, 70x7/50x2
    One-armed pulldowns: 130x4/90x3, 130x3/90x3
    Push-ups: BW+25x10/BWx4, BW+25x8/BWx4
    Inverse rows: BW+25x6/BWx6, BW+25x6/BWx6
    Leaning cable lateral raises: 20x2/15x4/10x3
    Low pulley curls (facing away from pulley): 40x5/30x2/20x3
    Rear delt cable flyes: 10x7/5x3
    Overhead pulley tricep extension: 40x8/30x3
    Face pulls: 50x12/30x9
    Wrist curls: 35x16/25x8
    Reverse wrist curls: 15x7/10x6/5x6
    Radial deviation: 15x17
    Ulnar deviation: 20x12
    Pronation: 15x14
    Supination: 10x9
    Hanging leg raises: 15
    Low cable side bends: 60x15
    Standing cable twists: 25x9
    Reverse curls: 65x6

    Felt good all around.
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