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Thread: Heisman's log

  1. #1351
    Registered User Heisman2's Avatar
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    Didn't sleep well last night and I think the overall volume may be a bit high. So I'm going to start doing:

    Tuesday - upper body compound, lower body isolation
    Thursday - lower body compound, upper body isolation
    Saturday - upper body compound
    Sunday - lower body compound

    Today I did:

    Paused high bar back squats: 250x3x3, 225x5
    Paused bulgarian split squats: 70s x3

    The squats felt very good and looked good on video. Really liking the new squat shoes. I'm extremely tempted to just focus solely on squatting but I want to keep the progress slow so we'll see if I can resist, lol.
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  2. #1352
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    Decided against my above idea and will just take out some of the compound movements on the upper body days.

    Today's workout:

    Paused flat barbell benchpress: 182.5x5, 172.5x6, 162.5x7
    Paused leaning back underhand pulldowns: 175x7, 175x5, 165x6
    Standing shoulder press: 115x4/95x4
    Seated rows: 180x7/160x5
    Paused functional trainer bench press: 120x5/100x2
    Paused standing dumbbell rows: 75x8
    Dumbbell curls: 40x4/30x4
    Dumbbell lateral raises: 30x3/20x4
    One-armed tricep overhead extensions/pushdowns: 20x(7R, 6L)/15x5
    Bent over dumbbell laterals: 20x10/10x8
    Dumbbell wrist curls: 50x(10R, 7L)/40x7
    EZ bar wrist extensions: 30x25
    Supination: 15x5/10x8
    Pronation: 20x5/15x8
    Cable Y raises: 30x5/20x4/15x5
    Radial deviation: 20x7
    Ulnar deviation: 20x15

    Good all around.
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  3. #1353
    Registered User Heisman2's Avatar
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    Good workout today:

    Paused high-bar back squats: 250x5x3
    Deficit Romanian deadlifts: 315x5
    Leg extension: 180x6, 160x6, 135x6
    Lying leg curls: 115x6, 90x6, 70x7
    Abductors: 30x5
    Adductors: 30x5
    Dorsiflexion: 10x15
    Hip flexion: 25x8
    Paused one-legged calf raises: 50x8

    Happy with all of this.
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  4. #1354
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    Another good workout, though my wrists felt a bit beat up for unknown reasons:

    Paused flat barbell benchpress: 185x5, 175x5, 165x5
    Paused leaning back underhand pulldowns: 180x5, 170x6, 160x5
    Dips: BW+x45x4/BWx3 (4N/1P - did these with a 4 second negative and 1 second pause... much, much harder)
    Seated rows: 160x4/115x4 (4N/1P (at both ends of ROM))
    Incline dumbbell bench press/decline push-ups: 50x6 (4N/1P)/10
    Hammer grip chins/inverted rows: BW+45x4/7
    Dumbbell curls: 40x2/30x2/20x4
    Cable cross-armed laterals: 20x0.5 (iso hold)/15x1 (long eccentric)/10x4(long eccentric)/5x4(long eccentric)
    Tricep overhead extension/pushdowns: 20x4(4N)/15x3(4N), then 15x8 leaning forward a bit
    Rear delt cable flyes: 10x5(4N)/5x3(4N
    Dumbbell wrist curls: 50x7
    EZ bar wrist extensions: 30x28
    Supination: 15x17
    Pronation: 25x10
    Cable Y raises: 30x6/20x3
    Radial deviation: 20x9
    Ulnar deviation: 20x18
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  5. #1355
    Registered User Heisman2's Avatar
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    Today's workout:

    Paused high-bar back squats: 255x3x3, 225x2x5
    Deficit Romanian deadlifts: 325x5
    Leg extension: 180x7, 160x6, 135x7
    Lying leg curls: 135x3, 115x6, 90x5
    Abductors: 30x5
    Adductors: 30x5
    Dorsiflexion: 10x13
    Hip flexion: 25x8
    Paused one-legged calf raises: 50x8

    Pleased with all of this. Last time I did the same thing for calves and they were quite sore so hopefully they will not be this time.
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  6. #1356
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    Today's workout:

    Paused flat barbell benchpress: 187.5x4, 177.5x5, 167.5x6
    Paused leaning back underhand pulldowns: 180x6, 170x6, 160x6
    Standing shoulder press: 115x4/95x3
    Seated rows: 160x6/140x4
    Functional trainer bench press: 120x6/100x3
    Paused standing dumbbell rows: 80x4, then lat pulldowns: 140x4
    Lateral raises: 30x5/20x5/10x5
    Dumbbell curls: 50x2/40x3/30x4/20x5
    Tricep pushdown/overhead extensions/pushdowns: 20x5/15x5/15x3
    Bent over dumbbell laterals: 20x13/10x8
    Dumbbell wrist curls: 50x(11R,8L)/40x(9R,8L)
    EZ bar wrist extensions: 30x29
    Supination: 25x1 iso hold, 15x25
    Pronation: 35x1 iso hold, 25x12
    Paused face pulls: 30x10
    Radial deviation: 20x11
    Ulnar deviation: 25x12

    This all felt good.
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  7. #1357
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    Today's workout:

    Paused high bar back squats: 260x5x3 (making continued progress, these reps all felt good, no pain after warming-up at all)
    Deficit RDLs: 335x5
    Leg extensions: 180x6, 160x6, 135x8 (all reps with a 3 second negative)
    Leg curls: 135x4, 115x6, 90x8 (all reps with a 3 second negative
    Abduction: 30x7
    Adduction: 30x7
    Dorsiflexion: 10x17
    Paused one-legged calf raises: 60x8

    Great workout all around. Very pleased the squats are going up so readily. Nice to be able to finally train them productively, hopefully I can avoid injury.
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  8. #1358
    Registered User EliKoehn's Avatar
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    Good to hear about the success on the squats. It's a nemesis lift for me so I can somewhat relate to the feeling of success.

    Can't remember, are you working through a pre-existing injury or just speaking in general?
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  9. #1359
    Registered User Heisman2's Avatar
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    Originally Posted by EliKoehn View Post
    Good to hear about the success on the squats. It's a nemesis lift for me so I can somewhat relate to the feeling of success.

    Can't remember, are you working through a pre-existing injury or just speaking in general?
    Age 18-19 I maxed at 385 pounds while weighing ~165. Then I tore my right meniscus. Went to see an orthopedic surgeon who told me I could not squat again without surgery and I didn't want to get surgery at the time (I was in college and didn't want the expense + difficulty getting around campus) so I stopped squatting for years. Had I known then what I know now I would have approached it differently. Eventually I decided to try squatting again and I was able to do it, but I do feel it at times and as a result of this I've altered my form many times over the years and have had a lot of setbacks along the way. Current form seems to be working perfectly well at this point (knock on wood). We'll see what happens over the next several weeks/months.
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  10. #1360
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    Wow, that's very impressive. Kudos and well done.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  11. #1361
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    Originally Posted by EliKoehn View Post
    Wow, that's very impressive. Kudos and well done.
    Thank you, hopefully I can keep making progress!

    Today's workout:

    Paused flat barbell benchpress: 187.5x4, 177.5x5, 167.5x6
    Paused leaning back underhand pulldowns: 180x7, 180x5, 160x
    Dips: BW+45x5/BWx3 (4N/1P)
    Seated rows: 160x5/130x4 (4N/1P (at both ends of ROM))
    Incline dumbbell bench press/decline push-ups: 50x10/7
    Hammer grip chins/inverted rows: BW+45x5/6
    Cable cross-armed laterals: 15x4/10x3
    Dumbbell curls: 50x3/40x4
    Tricep overhead extensions/pushdowns: 15x11/6
    Rear delt cable flyes: 10x8/5x5
    Dumbbell wrist curls: 50x(113R,10L)/40x8
    EZ bar wrist extensions: 30x30
    Supination: 20x12/10x8
    Pronation: 25x16/15x7
    Paused cable Y raises: 30x7/20x4
    Radial deviation: 20x14
    Ulnar deviation: 25x16

    No progress with the benching but my left elbow was bothering me a bit. The last warm-up felt really good though. Otherwise everything else went well.
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  12. #1362
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    Today's workout:

    Paused high bar back squats: 265x5x3
    Leg extensions: 160x3/4/4/3/135x4/115x5/90x5
    Leg curls: 115x3/4/3/2, 90x4, 70x4

    That's it. Left elbow was not happy with the squats. On the bright side, this makes me think it is more likely that this did hold back my benching yesterday. I may switch to back squats one day and front squats the other day and barbell bench pressing only once weekly (or not at all... I've never cared about the movement, lol).
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  13. #1363
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    Today's workout:
    Functional trainer bench press supersetted with decline push-ups:
    100x9 -> 8
    100x6 -> 4
    100x5 -> 3

    Underhand pull-downs supersetted with seated rows:
    140x9 -> 140x4
    140x6 -> 115x6
    140x5/3 -> 115x5/3

    Left elbow is still bothering me a decent amount so it's gonna be a bit before I do anything heavy.

    Did a vlog type video for the first time, took awhile, lol. Gonna be much quicker when I get the hang of this more, right now I'm just trying to get experience:
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  14. #1364
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    Quick annoying update, I seem to have a cold of some sort. I'll get tested for COVID-19 tomorrow morning. This could in part explain the elbow inflammation yesterday and less likely with squats on Sunday, but historically I get arthralgias 1-2 days before I get other viral symptoms. I don't feel too bad and could probably lift tomorrow but I'll keep it light (which will be good anyway if I do front squats as I have not done them in awhile) with some tempo work.
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    My cold was horrible on Thursday/Friday, felt better Saturday and almost back to normal today. Worked out today:

    Front squats: 155x5, 175x5, 195x5 (felt wonderful)
    Deficit Romanian deadlifts: 345x5 (felt very good)
    Weighted dips: BW+115x1/BW+70x3/BW+45x3/BWx3 with slow eccentrics
    Weighted swivel grip chins: BW+115x1/BW+70x3/BW+45x3/BWx3 with slow eccentrics

    Very happy with all of this. Felt the left elbow a bit on the last exercise but not in a negative way. Video of the workout below, particularly for people who want to see how deeply I go on dips.



    As an aside, I'm getting close to the point where I can spend more time on YouTube and my website, probably another 2 weeks before I can start attacking those in a much bigger way.
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  16. #1366
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    Originally Posted by Heisman2 View Post
    My cold was horrible on Thursday/Friday, felt better Saturday and almost back to normal today. Worked out today:

    Front squats: 155x5, 175x5, 195x5 (felt wonderful)
    Deficit Romanian deadlifts: 345x5 (felt very good)
    Weighted dips: BW+115x1/BW+70x3/BW+45x3/BWx3 with slow eccentrics
    Weighted swivel grip chins: BW+115x1/BW+70x3/BW+45x3/BWx3 with slow eccentrics

    Very happy with all of this. Felt the left elbow a bit on the last exercise but not in a negative way. Video of the workout below, particularly for people who want to see how deeply I go on dips.



    As an aside, I'm getting close to the point where I can spend more time on YouTube and my website, probably another 2 weeks before I can start attacking those in a much bigger way.
    Impressive depth and form on that front squat! Same with the dips, impressive numbers for your frame imo.

    Good to hear your cold passed, looking forward to you creating more content in the coming weeks. Maybe we can get you a better camera and webcam lol
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    Originally Posted by Omni View Post
    Impressive depth and form on that front squat! Same with the dips, impressive numbers for your frame imo.

    Good to hear your cold passed, looking forward to you creating more content in the coming weeks. Maybe we can get you a better camera and webcam lol
    Thank you, I'm not at my strongest now but I'll get back there. I am willing to spend however much I need on a good webcam/camera/etc, also probably want to get a much more powerful computer to use Premiere Pro and other editing software. Just need to pick what I want to buy, which is the hard part, lol.
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