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Thread: Heisman's log

  1. #1021
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    Squats: 295x3, 275x5, 255x5
    Paused deadlifts: 405x3, 405x1
    Paused machine hip thrusts: 285x5
    Machine chest press: 220x4, 200x3, 180x5, 160x7, 140x7
    Paused machine rows: 220x4, 200x3, 180x5, 160x7, 140x7
    Dips: 2x11
    Pullups: 2x11

    That's it, happy with it. Will do shoulders/arms/leg isolation tomorrow, then off until Thursday.
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  2. #1022
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    Dumbbell shoulder presses: 55x8/3/40x4
    Leg extensions: 140x10/5/3
    Dumbbell curls: 45x6/2/1
    Adductors: 120x10/5/4
    Lateral raises: 30x4/25x3/20x3
    Abductors: 120x10/5/4
    Lying dumbbell tricep extensions: 30x7/3/2
    GHRs: 5/2/1
    Rear delt cable flyes: 10x7/7.5x4
    Wrist curls: 55x6
    Radial deviations: 40x6
    Reverse wrist curls: 40x6 (barbell)
    Ulnar deviations: 20x6

    That's it. Happy with it.

    Resting the next 3 days. I have now squatted 3 days a week without pauses for 2 weeks in a row and I have no knee pain. With the extra couple days of rest we'll see how I do on Thursday with squats, and based on that I'll come up with my next training program.
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  3. #1023
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    Squats: 325x1, 275x2x5 - warming up my knees hurt but then I put my feet closer together and these felt great. Gonna keep the narrower stance. May sacrifice strength a bit in the short term but will be worth it if I can train without any pain.
    Bulgarian split squats: 60x8
    Dips: BW+90x3/1/1, BW+70x4/1/1
    Hammer chins: BW+90x3/1/1, BW+70x4/1/1
    Seated dumbbell shoulder press: 35x15, 35x12
    EZ bar curls: 70x2x6
    Spider curls: 25x10
    Lying dumbbell tricep extensions: 35x4, 35x4
    Assisted dip pushdowns: 50x6
    Lateral raises: 15x10, 15x6
    Prone rear delt laterals: 10x10, 10x6

    Happy with this.
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  4. #1024
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    Today's workout:

    Squats: 295x3x3, 245x6 (back was getting pumped while warming up)
    Paused leg press: 240x12, 240x8
    Machine chest press: 220x3, 200x3, 180x6, 160x8
    Machine rows: 220x3, 200x3, 180x6, 160x8
    Incline dumbbell bench press: 60x7
    Dumbbell rows: 70x7

    That's it. Hoping the back pump issue goes away if I keep squatting 3x/week. Squats felt really good otherwise.
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  5. #1025
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    Good workout today:

    Seated dumbbell shoulder press: 50x9/3/1, 50x7/2/1
    Adductors: 120x9/4/3, 120x9/4/3
    EZ bar curls: 70x9/3/1, Spider curls: 30x9/3/3
    Abductors: 120x9/4/3, 120x9/4/3
    Lying dumbbell tricep extensions: 30x9/3/1, Assisted dip pushdowns: 50x8/3/1
    Leg extensions: 140x9/4/3, 140x9/4/3
    Prone rear delt raises: 15x9/3/1, Rear delt cable flyes: 10x7/2/1
    GHRs: 9/3/1, Leg curls: 55x9/4/3
    Dumbbell wrist curls: 55x8
    Dumbbell radial deviations: 40x6
    Barbell wrist extensions: 40x8
    Ulnar deviations: 10x12
    Facepulls: 30x7
    Dumbbell holds: 40sx75sec

    Quite happy with this all around.
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  6. #1026
    Registered User Heisman2's Avatar
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    Good workout:

    Squats: 315x3 (finally), 265x2x6
    Paused leg press: 300x8
    Bulgarian split squats: 70x6
    Paused machine hip thrusts: 285x6
    Dips: 90x5, 70x5, 45x6, 45x5, 25x6
    Hammer grip chins: 90x5, 70x5, 45x6, 45x5, 25x6
    Seated dumbbell press: 50sx9/2
    EZ bar curls: 70x6/2
    Lying dumbbell tricep extensions: 30sx6/2
    Leaning cable lateral raises: 15x3/10x4/7.5x3/5x4
    Rear delt cable flyes: 10x7/7.5x4/5x3/2.5x4
    Paused facepulls: 30x10
    Dumbbell holds: 75sx2x45sec
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  7. #1027
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    Another good workout:

    Squats: 225x3x10
    Deadlifts: 405x1
    Machine chest press: 200x6, 180x6, 160x6, 140x7, 120x8
    Machine rows: 200x6, 180x6, 160x6, 140x7, 120x8
    Leg extensions: 150x10/4/3
    Adductors: 120x11/4/3
    Abductors: 120x11/4/3
    Leg curls: 85x12/4/3
    Seated dumbbell shoulder press: 50sx11/2
    EZ bar curls: 70x8/2
    Lying dumbbell tricep extensions: 30sx11/3
    Leaning cable lateral raises: 15x6/10x3/7.5x3/5x4
    Rear delt cable flyes: 10x9/7.5x5/5x5/2.5x7
    Facepulls: 30x12
    Dumbbell wrist curls: 55x10/8 (R/L)
    Dumbbell radial deviations: 40x8
    Barbell wrist extensions: 40x8
    Cable ulnar deviations: 15x13
    Dumbbell holds: 75sx60sec
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  8. #1028
    Registered User Heisman2's Avatar
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    Squats: 285x5, 275x5, 265x5
    Paused leg press: 300x9
    Bulgarian split squats: 70sx7
    Paused machine hip thrusts: 285x6 (was supposed to do 7 but forgot and only did 6... I'll do 8 next time to make up for it)
    Incline dumbbell bench press: 75x6, 75x5, 70x6, 70x6, 70x5
    Paused barbell rows: 175x6, 175x5, 165x6, 165x6, 165x5
    Facepulls: 40x9, 40x8, 40x7

    That's it, felt good. Covering a shift tomorrow so will get a late workout in.
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  9. #1029
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    Good workout this evening (normally workout in the morning but covered a shift today that threw off my schedule):

    Did these in a circuit:
    Seated dumbbell shoulder press: 55x10/1, 55x5
    EZ bar curls: 70x10/2, Spider curls: 30sx10
    Adductors: 130x11/4/3, 130x9/4
    Abductors: 130x11/6/4, 130x8/3
    Leg extensions: 160x10/4/3, 160x6/3
    Lying dumbbell tricep extensions: 35sx8/2, Assisted dip pushdowns: 55x6
    Leaning cable lateral raises: 15x7/10x5/7.5x5/5x4, Lateral raises: 25x5/20x3/15x4
    Cable rear delts: 10x5/7.5x5/5x6/2.5x8, Prone rear delt partials: 20x8/15x5/10x8
    Leg curls: 100x10/4, GHRs: 4

    Then did these in a circuit:
    Dumbbell wrist curls: 60x6/5 (R/L), 55x7/5 (R/L)
    Dumbbell radial deviations: 40x10, 35x12
    Barbell wrist extensions: 40x9, 40x7
    Ulnar deviations: 15x16, 20x7
    Facepulls: 40x7, 40x7

    Pleased with this.
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  10. #1030
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    My gym is now closed. I could go to others but I feel like that would be hypocritical of me at this point. So I will be doing home band-based workouts for the foreseeable future. We will see what I can come up with for myself to do. May actually be fun to play around with this.
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  11. #1031
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    Did a workout of different pushups, banded one-armed shoulder presses, curls, rows, kneeing bent over pulldowns, bulgarian split squats, romanian deadlifts. Happy with the upper body work, not really happy with the lower body. Will have to adjust moving forward but good first session for a test run.
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  12. #1032
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    You don't bench press bro?
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  13. #1033
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    Originally Posted by clwhoops44 View Post
    You don't bench press bro?
    I do incline dumbbell bench presses. I prefer not to use a spotter for anything so I stay away from barbell benching. With the dumbbells, machine chest press, and dips I feel like that's plenty.
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  14. #1034
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    Found some 50 pound dumbbells to play with.

    Bulgarian split squats: 3x7 with my front foot far in front, then 3x8 with my front foot foot closer (all holding 50 pound dumbbells);
    Incline dumbbell bench press: 50x11/8/9/12/9 (did the last 2 sets with reps as fast as possible)
    Banded rows/pullups: Green Intey band x5x6 for each.
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  15. #1035
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    Yesterday I did 50s x 3x10 of bulgarian split squats with my front leg far in front of me. Then I did 50s x 3x5 of seated shoulder press with paused reps.

    Today I did 3 sets of pushups/band rows and 1 set of band leg extensions/curls. Using a band makes things so much harder from a stabilization standpoint and is tiring me out a lot. I expect I will adjust more but this has been a fun change. Still playing around with things and how I want to keep approaching this, but I'm thinking daily workouts may be in order.
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    Last night I did a band workout for shoulders/arms; it was actually quite enjoyable. Today I did 3 sets of bulgarian split squats holding 50 pound dumbbells with 15/12/12 reps... this wiped me out. Good stuff. I'm donating blood tomorrow morning; will do chest/back in the evening if I feel up to it.
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    Today I did incline dumbbell bench press: 50x18, 14, 14. Also did one-armed dumbbell rows slowly with a pause: 50x10, 10, 7. Then did a bunch of band work for chest/back that was fun.
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    In the last 3 days I did a shoulder/arms workout, a legs works, and chest/back workout, all with bands. Going well. Don't expect to make progress but I do think I'm maintaining my muscle/strength with this.

    Still healthy too as far as I know; there is one staff member in my clinic who has tested positive for COVID-19. We'll see what happens with me.
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  19. #1039
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    Still playing around with bands, just not really worth posting as I'm not doing anything very rigorous. My goal here is to simply maintain and I believe I am doing that.

    I did do a brief workout today with dumbbells:

    Bulgarian split squats: 50s x 18
    Incline dumbbell bench press: 50s x 18
    Paused bench supported dumbbell rows: 50 x 12

    That's it. Going this high on reps had my heart rate pretty high for the bulgarians and and I really felt all 3 exercises working where I wanted them to. I think I'll stick to 1 set each and just keep trying to push the rep count up.
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    Event though I only did the 1 set of bulgarians and nothing else for legs my glutes/hams were still sore the next day. Pretty interesting. Yesterday I did a band workout for shoulders/arms; two sets for shoulder press, lateral raise, rear delts, tricep extension, curls. Felt good; definitely making progress with this.
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