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Thread: Heisman's log

  1. #1381
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    Incline dumbbell bench press: 70x9, 60x6, 50x5
    Seated rows: 180x9, 160x6, 140x6
    Functional trainer bench press: 140x3, 100x5, 80x7
    Underhand leaning back lat pulldowns: 180x3, 140x5, 110x7

    That's it for today as I have a morning meeting to get to. Everything felt good.
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  2. #1382
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    Paused high bar back squats: 225x5x4
    Paused deadlifts: 405x2
    Paused bulgarian split squats: 50s x5

    Changed my grip on the squats such that only my fingertips are on the bar and this felt good. I think I can squat 3x/wk if I don't have elbow issues. I'm going to switch to a more intuitive style of training where I just train whatever I feel like and see how this goes. Top goal is to get my squat up and I'll fit in upper body stuff around this.
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  3. #1383
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    Dumbbell laterals: 30x4/20x6/10x7
    Dumbbell curls: 50x2/30x3/40x4
    Bent over dumbbell laterals: 30x6/20x7/10x8
    Lying EZ bar tricep extensions: 70x6/50x7/30x10
    Cross-armed cable laterals: 15x4/10x4/5x4
    Preacher dumbbell curls: 30x5/20x7/10x20
    Rear delt cable flyes: 15x3/10x3/5x4
    One-armed tricep pushdowns: 20x5/15x5/10x5

    Leg extensions (3 second negative): 180x5, 135x6, 90x6
    supersetted with:
    Nordic leg curls: 5, 5, 3

    Leg extensions: 180x5, 135x6, 90x7
    supersetted with:
    Leg curls: 135x5 partials, 90x3 then 2 partials, 45x7

    Dumbbell wrist curls: 50x9, 40x10, 30x12
    supersetted with:
    Barbell reverse curls: 65x3, 55x4, 45x5

    Adductors: 30x3/20x3/15x2
    Abductors: 30x3/20x5/10x6

    Supination: 20x3, 15x7, 10x12
    supersetted with:
    Pronation: 30x3, 25x7, 20x12

    Paused one-legged standing calf raises: 12
    Dorsiflexion: 18
    Radial deviation: 30x3/20x8/10x10
    Ulnar deviation: 30x8/20x17/20x12

    This was all good.
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  4. #1384
    Registered User Heisman2's Avatar
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    Paused high bar back squats: 225x5x5
    70 degree decline sit-ups: 6, 5, 5, 5
    Standing cable twists: 35x6, 35x5
    Dumbbell side-bends: 90x6, 90x5
    Paused flat barbell bench press: 165x5, 165x2x4
    Paused one-armed pulldowns: 110x5, 110x2x4
    Paused bulgarian split squats: 60x4
    Seated dumbbell shoulder press (70 degree angle): 40x3x9
    Seated rows: 160x3x6
    Cross-armed cable laterals: 15x4/10x4
    Low-pulley curls: 30x5/20x4
    One-armed overhead tricep extension/pushdowns: 15x8/6
    Rear delt cable flyes: 10x6/5x4
    Dumbbell wrist curls: 50x7/40x7
    Barbell reverse curls: 45x11 followed by EZ bar wrist curls: 30x8
    Nordic leg curls: 6
    Leg extensions: 180x7 (first 4 with 4 second negatives)

    Very happy with all of this, squats felt great. Mixed the core work in with the sets of squats.
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  5. #1385
    Registered User Heisman2's Avatar
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    Deficit RDLs: 315x3x5
    70 degree decline sit-ups: 2x7
    Standing cable side twists: 35x7
    Dumbbell side bends: 90x7
    Functional trainer bench press: 120x8, 120x5, 120x4
    Barbell rows: 175x8, 175x8, 175x6
    Decline push-ups: 17, 14, 13
    Underhand leaning back lat pulldowns: 140x8, 140x7, 140x4

    The deadlifts wore me out, lol. Need to increase my work capacity.
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  6. #1386
    Registered User Heisman2's Avatar
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    Paused high bar back squats: 225x5x6
    70 degree decline sit-ups: 9, 7, 6
    Standing cable twists: 40x5, 5
    Dumbbell side-bends: 90x9, 5

    That's it. Squats felt great. Quite ecstatic about the squats to be honest. Was gonna do some upper body stuff but still recovering from the last session. May go back to doing an upper/lower where the lower is just 5 sets of squats, 1 set of deadlifts and/or 1 set of bulgarian split squats. Might throw in 1 set of leg extensions and a leg curl variant. I really, really, really want to get my squat up and avoid injury, lol. This has been a nemesis of mine for over a decade now.
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  7. #1387
    Registered User Heisman2's Avatar
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    Flat barbell bench press: 210x1/185x3/155x7 (first 2 mini-sets paused)
    Swivel-grip chin-ups: BW+135x1/BW+90x3/BW+45x4 (first 2 mini-sets paused)
    Dips: BW+90x2/BW+45x4/BWx4 (first 2 mini-sets paused)
    Seated rows: 180x5/160x3/140x6 (first 2 mini-sets paused)
    Incline dumbbell bench press: 60x8/50x4/40x5
    Standing dumbbell rows: 90x7/70x5/50x5

    Then I did shoulder/biceps/triceps isolation work with bands. Good session overall.
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  8. #1388
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    Paused high-bar back squats: 225x5x7

    This felt good. Stopped here as I had a phone interview. I timed this so I finished the squats just before the interview and I thought it would be 5-10 minutes but the interview ended up being 30 minutes by which time I was completely cooled down and hungry, lol. If curious, the interview was for an article on baby development.

    Anyways, squats are progressing quite nicely.
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  9. #1389
    Registered User Heisman2's Avatar
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    Flat barbell bench press: 215x1/185x3/155x8 (first 2 mini-sets paused)
    Swivel-grip chin-ups: BW+140x1/BW+90x2/BW+45x5/BWx3 (first 2 mini-sets paused)

    Seated dumbbell shoulder press: 50x7, 40x11, 30x15
    supersetted with
    Barbell rows: 175x11, 155x10, 135x11

    Functional trainer bench press: 100x7, 100x5, 100x4
    supersetted with
    Leaning back underhand pulldowns: 140x6, 140x6, 140x4

    Cross-armed laterals: 15x4->10I/10x3->10I/5x4->10I (meaning 4 reps, then a 10 second isometric)
    Dumbbell preacher curl/spider curl: 30x6/20x7
    Overhead tricep extension/pushdown: 20x6/15x6
    Rear delt cable flyes: 10x4/5x6

    Good workout all around.
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  10. #1390
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    70 degree decline sit-ups: 10
    Standing cable twists: 35x10
    Reverse curls: 65x5
    Dumbbell wrist curls: 50x5/40x6
    Supination: 20x3/15x4/10x9
    Pronation: 30x3/20x7/15x12
    Radial deviation:20x13
    Ulnar deviation: 30x12
    Rowing at level 10: 5 minutes
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