Heisman's log

[Heisman2]

Today's workout:

High bar back squats: 185x10/7/6
Weighted dips: BW+55x10/6/5
Weighted hammer-grip chins: BW+55x9/4/4
Side-bends: 60x15

All felt good.

[Heisman2]

Today's workout:

Paused bulgarian split squats: 70x7/5/5
Functional trainer bench press: 130x9/130x5/130x4
Seated rows: 170x9/170x6/170x4
60 degree decline sit-ups: 12/4/3

Happy with all of this, especially as I did not wake up feeling good (felt better after a quick nap, fell fine now post-workout).

[Heisman2]

Cross-armed cable laterals: 15x7/10x5/5x5
Low pulley curls: 40x6/30x4/20x4
Trice isolation combo: 20x8/15x6/10x5 (overhead/pushdown/overhead)
Dorsiflexion: 10x13
Hip flexion: 20x11
Rear delt cable flyes: 10x10/7.5x4/5x4
Paused one-legged standing calf raises: 15 (only using 1 arm for balance now and not 2 which made it more difficult)
Dumbbell wrist curls: 40x24
Cable Y raises: 20x12
Reverse wrist curls: 45x9/30x7 (barbell/EZ curl bar)
Leg extensions (3 second negative): 180x11/3/3/3
Leg curls: 90x9/70x3/50x2
Supination: 15x17
Pronation: 25x15
Standing cable twists: 30x13

No longer doing abductors/adductors on Sundays as the Bulgarian split squats the day prior make these worthless to do (based on the loss of strength I have on these relative to Thursdays). Otherwise this was all good.

[Omni]

Cross-armed cable laterals: 15x7/10x5/5x5
Low pulley curls: 40x6/30x4/20x4
Trice isolation combo: 20x8/15x6/10x5 (overhead/pushdown/overhead)
Dorsiflexion: 10x13
Hip flexion: 20x11
Rear delt cable flyes: 10x10/7.5x4/5x4
Paused one-legged standing calf raises: 15 (only using 1 arm for balance now and not 2 which made it more difficult)
Dumbbell wrist curls: 40x24
Cable Y raises: 20x12
Reverse wrist curls: 45x9/30x7 (barbell/EZ curl bar)
Leg extensions (3 second negative): 180x11/3/3/3
Leg curls: 90x9/70x3/50x2
Supination: 15x17
Pronation: 25x15
Standing cable twists: 30x13

No longer doing abductors/adductors on Sundays as the Bulgarian split squats the day prior make these worthless to do (based on the loss of strength I have on these relative to Thursdays). Otherwise this was all good.

How has the strength/weight been with the introduction of an additional 200 cal?

[Heisman2]

How has the strength/weight been with the introduction of an additional 200 cal?

I'm steadily improving from a strength perspective other than the flat bench press, and I'm changing things up on that. Weight is up to 146.6-146.8 in the morning. I'm gonna keep it here for at least another week and see how it goes.

[Heisman2]

Today's workout:

High-bar back squats: 190x10/7/6
Paused flat barbell bench press: 170x7/152.5x7/137.5x7
Underhand leaning lat pulldowns: 140x9/7/6
Side-bends: 60x16
Nordic leg curls: 8
Intervals on the rower: ~3 total minutes

Woke up weighing 147.4 today. I told myself when I got to 147 I'd start adding in cardio, so here we are.

We'll see how I want to keep doing cardio. Now that I finally finished updating my website I can devote more time to fitness in general so there's really no excuse.

[Heisman2]

Today's workout:

Deficit SLDL: 335x4
Incline dumbbell bench press: 70x7/5/4
Strict standing dumbbell rows: 55x10/8/7
60 degree decline sit-ups: 12/6/5

Tried to do some rowing intervals and my legs were not cooperating, lol. Probably need to alternate higher and lower intensity days.

[Heisman2]

Today's workout:

Dumbbell laterals: 25x12/4/3
Hammer curls: 45x7/1/1
Bent over laterals: 20x12/7/6
Lying EZ bar triceps extensions: 70x11/2/1
Adductors: 35x7
Abductors: 30x6
Dorsiflexion: 10x15
Hip flexion: 20x14
Paused one-legged standing calf raises: 20x10
Dumbbell wrist curls: 45x26
Paused face pulls: 40x12
Reverse wrist curls: 45x9/30x9 (barbell/EZ curl bar)
Leg extensions (3 second negative): 180x12/3/3
Leg curls: 90x10/70x3/50x3
Supination: 17.5x13
Pronation: 27.5x11
Standing cable twists: 35x9

I did one hard rowing interval for 40 seconds. Gonna just try to extend the time each day for now.

[Heisman2]

Today's workout:

High bar back squats: 195x10/7/6
Weighted dips: BW+60x9/5/4
Weighted hammer-grip chins: BW+55x10/4/4
Side-bends: 70x12

1 hard rowing interval for 45 seconds.

Happy with all of this. I decided to go back down on calories a bit as it was clear I was putting on some fat and I'd rather maintain (at least for the next 6 weeks).

[Heisman2]

Today's workout:

Paused bulgarian split squats: 70x8 (been having more leg soreness from these than I would like so I'm taking it down to 1 set only, will go up in sets if I stop making progress)
Functional trainer bench press: 130x10/130x5/130x5
Seated rows: 170x10/170x7/170x6
60 degree decline sit-ups: 13/7/6 (supersetted with the rows)
1 hard rowing interval for 50 seconds.

Very pleased with myself for getting this done. Both my personal life and my work life are not going great right now. I don't want to get into the personal life details but the work life is due to the fact that school just started and we are getting tons of sick kids coming to clinic; we are being overwhelmed in many respects and it sucks with no end in sight.

[Heisman2]

Today's workout:

Cross-armed cable laterals: 15x8/10x5/5x7
Low pulley curls: 40x7/30x5/20x5
Trice isolation combo: 20x6/15x7/10x7 (overhead/pushdown/overhead, done more strictly than previously)
Dorsiflexion: 15x10
Hip flexion: 25x7
Rear delt cable flyes: 10x11/7.5x4/5x5
Paused one-legged standing calf raises: 20x11
Dumbbell wrist curls: 50x(10R,7L)
Cable Y raises: 20x15
Reverse wrist curls: 45x9/30x10 (barbell/EZ curl bar)
One-legged leg extensions (3 second negative): 100x5/4/3, then 100x4 with both legs
Leg curls: 105x5/95x2/50x4
Supination: 17.5x16
Pronation: 27.5x16
Standing cable twists: 35x10
1 hard rowing interval for 55 seconds.

Happy with all of this.

[Heisman2]

Today's workout:

High-bar back squats: 200x10/7/6
Paused flat barbell bench press: 170x4/2/2/2, 155x4/3/3, 135x6/4 (switching to cluster sets, ~30 seconds rest between all sets)
Underhand leaning lat pulldowns: 140x10/7/6
Side-bends: 70x15
Nordic leg curls: 7
1 hard rowing interval for 60 seconds.

This all felt good despite me sleeping only 4-5 hours. Weighing in at the low 145s the last couple day; lost 2 pounds (and got better ab definition) just from taking out400 kcal of pasta daily. Interesting.

[Heisman2]

Today's workout:

Deficit SLDLs: 335x5
Incline dumbbell bench press: 70x7/6/5
Standing strict dumbbell rows: 60x8/7/6

That's it; all felt good. Chest was sore going into it. I think I will combine my Tue and Wed workouts. Didn't do abs/rowing as Chipotle was brought in for lunch today and I hadn't fully digested it.

[Heisman2]

Dumbbell laterals: 25x13/5/4
Hammer curls: 45x8/1/1
Bent over laterals: 20x14/8/7
Lying EZ bar triceps extensions: 70x12/1/1
Adductors: 35x8
Abductors: 30x7
Dorsiflexion: 15x11
Hip flexion: 25x8
Paused one-legged standing calf raises: 20x13
Dumbbell wrist curls: 50x(11R,10L)
Paused face pulls: 40x12
Reverse wrist curls: 45x9, then a 10 second isometric/30x4, then a 10 second isometric (barbell/EZ curl bar)
One-legged leg extensions (3 second negative): 100x7/5/2
Leg curls: 105x6/95x3/50x5
Supination: 20x8
Pronation: 30x7
Circuit:
- 30 seconds hard rowing interval x 3
- 60 degree decline sit-ups: 7/5/5
- Standing cable twists: 40x4/4/4

[Heisman2]

Today's workout:

High bar back squats: 205x3x6
Weighted dips: BW+60x6,6,3
Weighted hammer grip chins: BW+60x6,5,4

That's it, felt good. Was a bit fatigued going into this. Squats are heavier now with the form I'm using (heels elevated) and I'm gonna change up my routine. Still thinking about how, but I want to go down to 4 training days weekly. I also want to squat twice weekly and bench press twice weekly as I think 1 time a week isn't enough for either movement for me. May end up going with an upper/lower routine, we'll see what I come up with.

[Heisman2]

Ended up having the cat euthanized two days ago. Still sad about it and didn't workout the last couple days in part due to that and to also let my body rest. My right pec has been slightly strained but is recovering quickly.

Today's workout:
Paused high bar back squats: 225x5
Paused deadlifts: 365x5
Paused standing shoulder press: 115x5
Leaning back lat pulldowns: 160x6, then seated rows: 160x8

Gonna start my next routine on Thursday.

As an aside, for the first time in many years I am caught up on reading all of the papers I have wanted to read. I still have >200 to annotate (I generally go through papers once and highlight them and then go through them again while taking notes on them), but I've at least read all of them and my website is updated with them.

[Heisman2]

Paused flat barbell bench press: 155x3x5
Leaning back underhand lat pulldowns: 160x3x5
Incline dumbbell bench press: 60x6 paused, 60x8
Seated rows: 160x6 paused, 160x8
Dips: 15
Hammer-grip chins: 10
Dumbbell laterals: 25x8/15x6
Hammer curls: 45x3/35x3
Lying EZ bar tricep extensions: 60x7/50x7
Bent over laterals: 15x12/8
Pronation: 30x5/20x4/10x10
Supination:20x4/15x5/10x10
Face pulls: 40x9/4
Wrist curls: 45x12/6
EZ bar Wrist extensions: 30x20/6
Ulnar deviation: 10x8
Radial deviation: 10x12
Straight arm pulldowns (with dual ropes): 40x9/2
One-armed cable crossovers: 25x3/20x3

Still felt slight tightness in the right pec but not enough to impact the workout. Good all around, took about 65 minutes.

[Heisman2]

Paused high bar back squats: 225x2x5
Paused deadlifts: 365x2x5 (kept my back straighter and really felt it in my back/hamstrings)
Adductors: 30x5/20x5
Abductors: 30x4/20x4
Hip flexors: 25x8
Dorsiflexion: 15x10
Paused one-legged calf raises: 45x5
One-legged leg extensions: 115x4/90x4/70x4
Leg curls: 115x3/90x3/70x3

This was a good first lower body workout. Knees are having some issues as always but they feel fine when I'm done warming up.

[Heisman2]

Paused flat barbell bench press: 155x4x5
Leaning back underhand lat pulldowns: 160x4x5
Incline dumbbell bench press: 65x7,5
Standing strict dumbbell rows: 65x7,5
Dips: 16
Hammer-grip chins: 11
Dumbbell laterals: 25x9/15x7
Hammer curls: 45x4/35x2
Lying EZ bar tricep extensions: 60x8/50x6
Bent over laterals: 15x15/7
Pronation: 30x7/20x8/10x12
Supination:20x6/15x7/10x8
Cable Y raises: 25x5/20x2
Wrist curls: 45x13/7
EZ bar wrist extensions: 30x22/4
Ulnar deviation: 10x25
Radial deviation: 10x13
Straight arm pulldowns (with dual ropes): 50x6/2
One-armed cable crossovers: 25x5/20x5

Did all this in 62 minutes. Afterwards my right shoulder feels slightly tweaked but I think it'll recover by my next session. Otherwise this was good all around.

[Heisman2]

Paused high bar back squats: 225x3x5
Paused deadlifts: 365x3x3
Adductors: 30x7/20x7
Abductors: 30x6/20x3
Hip flexors: 25x9
Dorsiflexion: 15x11
Paused one-legged calf raises: 45x7
One-legged leg extensions: 115x4/90x5/70x4
Leg curls: 115x4/90x2/70x3

Did all this in 71 minutes. Haven't had any shoulder issues since the last post (granted, didn't train upper body today) so I think that's resolved. Good workout all around.

[EliKoehn]

Good job on the paused squats and deadlifts!

Recently did paused squats at that very weight from as low as I could go. Found it exponentially more difficult.

[Heisman2]

Good job on the paused squats and deadlifts!

Recently did paused squats at that very weight from as low as I could go. Found it exponentially more difficult.

Thank you! It's even more difficult for me recently as I changed my squat form to heels elevated and feet closer together to make it much more quad-dominant. My quads have always been a weakpoint.

Today's workout:

Paused flat barbell bench press: 155x5x5
Leaning back underhand lat pulldowns: 160x5x5
Standing shoulder press: 115x3 (paused), 95x6
Seated rows: 180x4 (paused), 160x7
Dips: 17
Hammer-grip chins: 12
Cross-armed lateral raises: 15x4/10x4/5x5
Low-pulley curls: 40x3/30x3/20x3
Tricep combo: 20x6/15x6/10x6
Rear delt cable flyes: 10x5/5x5
Pronation: 30x11/20x7
Supination:20x9/15x7
Paused face pulls: 40x8
Wrist curls: 45x15/8
EZ bar wrist extensions: 30x25/5
Ulnar deviation: 12.5x19
Radial deviation: 10x16
Straight arm pulldowns (with dual ropes): 50x8/3
One-armed cable crossovers: 30x3/3, then two-armed 15x4

Did this in ~70 minutes.

[Heisman2]

Unfortunately I seem to have some gastroenteritis-type thing and have had stomach issues all day. Thus, no training today and probably not tomorrow. Haven't actually vomited but I have come close. No diarrhea either (yet), just have some nausea/stomach pain. We'll see how this progresses in the next day.

Separately, I have finally gotten around to making a YouTube channel. If anyone viewing this wants to watch this video and provide any constructive criticism here I would appreciate it as I'm new to video editing. I have a lot of knowledge and need to figure out how to share it effectively, lol. Depending on how sick I get I may or may not log on to respond to any comments tomorrow.

[Heisman2]

Alright, got over the illness but was still low on energy for a couple of days. 2 days ago I worked up to paused high bar back squats 230x5 and paused deadlifts 365x5. Today I did:

Paused flat barbell bench press: 195x1, 175x4, 165x5, 155x6
Paused leaning underhand lat pulldowns: 150x1, 135x3x5 (I didn't not use any lower back during these so they were strict but I think it's a more effective movement if I do use my lower back some)
Standing shoulder press: 135x1, 95x6
Seated rows: 200x, 170x5 (did these with full protraction/retraction of the shoulder blades)

Should get back to regular training on Saturday.

Feedback I got on the video was essentially I need a good microphone so I purchased one and it should arrive tomorrow. And adjustment arm so I don't have to lean into it will not arrive for another 2 weeks most likely but at least the sound quality should go up a lot with the mic alone once I figure out how to set it up appropriately.

[Heisman2]

Today I did:

Paused high bar back squats: 235x5
Deficit Romanian deadlifts: 275x5
Paused bulgarian split squats: 55x5

That's it. I went ahead and purchased heeled weightlifting shoes as I've been squatting more with heels elevated and it has gone reasonably well. Way back in the day I tore my right meniscus squatting in weightlifting shoes and while I do not logically believe that is the reason, I have nonetheless had a mental block regarding this. It's time to move past that, start bulking, and make legit practice. Shoes should arrive Tuesday.

[Heisman2]

Very nice session today:

Paused flat barbell benchpress: 175x5, 165x6, 155x7
Paused leaning back underhand pulldowns: 160x7, 160x5, 150x6
Standing shoulder press: 115x3, 95x6
Seated rows: 180x4, 160x7
Paused functional trainer bench press: 100x7
Paused standing dumbbell rows: 75x6
Dips: BW+45x5
Hammer-grip chin-ups: BW+45x4
Push-ups: 15
Inverted rows: 9
Cable cross-armed lateral raises: 15x4/10x4/5x5
Low pulley curls: 30x5/20x5/15x5
Cable tricep combo (overhead/pushdown/overhead): 15x9/10x7/5x9
Cable rear delt flyes: 10x5/7.5x4/5x3
Dumbbell wrist curls: 45x13, 45x7
Dumbbel wrist exstension/EZ bar wrist extensions: 15x7/30x10
Supination:30x5/20x6
Pronation:20x5/10x10
Radial deviation: 10x27
Ulnar deviation: 10x35
Cable Y raises: 30x4/20x3/15x3

Did all of this in 71 minutes.

[Heisman2]

Good session today as well:

Paused high-bar back squats: 245x3
Deficit Romanian deadlifts: 275x6
One-legged leg extensions: 115x4/90x4/90x5 (both legs on the last set)
Lying leg curls: 115x4/90x4/70x4
Paused standing calf raises: 55x5
Dorsiflexion: 15x11
Hip flexion: 30x5
Abduction: 30x2
Adduction: 30x4

[Heisman2]

Another good session:

Paused flat barbell benchpress: 177.5x5, 167.5x6, 157.5x7
Paused leaning back underhand pulldowns: 165x7, 165x5, 155x6
Standing shoulder press: 115x4, 95x6
Seated rows: 180x5, 160x8
Paused functional trainer bench press: 100x8
Paused standing dumbbell rows: 75x7
Paused dips: BW+45x5
Paused hammer-grip chin-ups: BW+45x5
Push-ups: 17
Inverted rows: 11
Dumbbell lateral raises: 25x6/15x6
Dumbbell curls: 45x3/25x5
Lying EZ bar tricep extensions: 60x9/50x6
Bent over dumbbell laterals: 15x15/7
Dumbbell wrist curls: 45x16, 45x9
Dumbbel wrist exstension/EZ bar wrist extensions: 15x7/30x15
Supination: 20x15
Pronation: 30x7/20x9
Radial deviation: 15x17
Ulnar deviation: 15x30
Cable Y raises: 30x5/20x5/15x3

[Heisman2]

Another good session, this time with my actual squat shoes.

Paused high bar back squats: 247.5 x 3x3, 225x5
Deficit RDLs: 275x7
Standing cable side twists: 30x10
60 degree decline sit-ups: 7
Dumbbell side bends: 90x8
Paused one-legged calf raise: 50x8
One-legged leg extensions: 115x4/90x3/70x4
Lying leg curls: 115x5, 90x5
Adduction: 30x3
Abduction: 30x3
Hip flexion: 25x9
Dorsiflexion: 15x8

[Heisman2]

Another good session:

Paused flat barbell benchpress: 180x5, 170x6, 160x7
Paused leaning back underhand pulldowns: 170x7, 170x5, 160x6
Standing shoulder press: 115x5, 95x7
Seated rows: 180x6, 160x9
Paused functional trainer bench press: 100x9
Paused standing dumbbell rows: 75x8
Paused dips: BW+45x6
Paused hammer-grip chin-ups: BW+45x6
Push-ups: 17
Inverted rows: 12
Cross-armed cable laterals: 15x4
Low pulley curls: 35x4
One-armed overhead tricep extensions/pushdowns: 20x5/3
Rear delt cable flyes: 10x6
Dumbbell wrist curls: 45x17
EZ bar wrist extensions: 30x20
Strict supination partials: 25x5/20x5/15x5/10x5
Strict pronation partials: 30x5/25x5/20x5/15x5
Radial deviation: 20x9/4
Ulnar deviation: 20x15
Paused face pulls: 30x5

Compounds are going up, so all is good.