Heisman's log

[Heisman2]

Workout today:

Paused high bar back squats:
315x2,2,1,1,1

Paused leg press:
360x6

Bulgarian split squats:
65x7

Machine hip thrust:
135x7

One-legged leg extensions: 70x2x5
GHRs: 9, 7
Abductors: 130x2x5
Adductors: 130x2x5
Ab machine: 90x10, 100x4
Russian twists: 20x2x5

Could have gotten more reps with the squats but first time doing a session with 315 in forever so wanted to focus more on getting good quality reps and will slowly build up.

[Heisman2]

Paused weighted dips:
BW+90x5x5

Paused weighted hammer grip chins:
BW+90x5x5

The last rep on the dips was a true limit lift but I barely got up and am quite happy with this overall.

Paused machine chest press:
150x7/2
120x7/2

Paused machine rows:
150x7/2
120x7/2

Very pleased with this overall.

[Heisman2]

Seated dumbbell shoulder presses: two drop sets
EZ bar curls: two drop sets
High pulley curls: one drop set
Lying dumbbell tricep extensions: two drop sets
Tricep pushdowns: one drop set
Leaning cable lateral raises: two drop sets
Rear delt cable flyes: two drop sets
Dumbbell lateral raises: one drop set with some rest pause thrown in
Wrist curls/extensions/ulnar & radial deviations: two sets each
Reverse curls: two sets
Dumbbell holds 100s x 3 x 35sec
Facepulls: two drop sets

Happy with all this, felt quite good. Squats tomorrow.

[Heisman2]

Paused high bar back squats:
315x5x2

These all felt good. Happy with my form throughout.

Paused leg press:
380x5

Bulgarian split squats:
60x8 (I was supposed to do 65s)
70x8 (because I was irritated at myself for not doing 65s on the last set)

Paused machine hip thrusts:
135x10

That's it as I was short on time. Got 3 more reps with the squats than last time and my form was good/consistent on all sets so I'm pleased.

[Heisman2]

Incline dumbbell bench press: 2 sets
Bent over rows: 2 sets
Machine chest press: 2 sets
One-armed pulley rows: 2 sets
Weighted pullups: BW+70x8, BW+45x9
Weighted dips: BW+70x9, BW+45x9

Gonna start doing higher rep sets on this workout (did not do that today).

[Heisman2]

Quick session today as I was in a rush and then ended up not needing to be in a rush but had already finished the workout (not exactly thrilled, haha):

Dumbbell shoulder presses: 2 dropsets
Dumbbell lateral raises: 2 dropsets
Bent over lateral raises: 2 dropsets
Dumbbell curls: 2 dropsets
Tricep pushdowns: 2 dropsets

[Heisman2]

Training has been going so well and then I got a GI thing on Sunday. Ate 300 kcal the whole day and did not lift. Ate 400 kcal less than normal on Monday and didn't /train. Back in the gym today. Bodyweight is down ~3 pounds.

Weighted dips and weighted hammer grip chins:
worked up to a single of BW+120 paused

Machine chest press: 3 rest pause sets
Barbell rows: 3 rest pause sets
Dips: 1 rest pause set
Hammer grip chins: 1 rest pause set
Incline dumbbell bench press: 1 drop set
Machine rows: 1 drop set

Not worth typing out all the weights. Strength wasn't there today. Hopefully I can get some more decent sessions the next few days and be back to normal next week.

[Heisman2]

I'm still recovering from this stomach thing and it's driving me insane.

Paused high bar backsquats:
Worked up to 315x1. Then did 275x1. Felt good but heavy so called it there.

Deadlifts:
worked up to 445x1. Kept my flat back for the full movement. Felt heavy.

Gonna try to do lower body again Sunday; we'll see how it goes. In a mental funk right now due to this illness and some family drama but I'll get out of it eventually.

[Heisman2]

Finally a good session:

Paused high bar backsquats:
300x3
275x3
245x3

My lower back was really pumped warming up from the session 2 days ago so this was a challenge from that aspect but I got through it.

Paused weighted dips supersetted with paused weighted hammer grip chins:
BW+105x2 / BW+115x2
BW+90x3 / BW+100x3
BW+80x3 / BW+90x3

Paused leg press:
300x10
300x7

Incline dumbbell bench press supersetted with dumbbell rows:
60x9 / 60x10
60x7 / 60x8
60x6 / 60x7

Bulgarian split squats:
75x3 - was really short on energy for this specific exercise

Machine chest press supersetted with machine rows:
150x3x6 on both

Paused machine hip thrusts:
165x10

Very happy with this all around.

[Heisman2]

Dumbbell shoulder press: 3 sets
Machine shoulder press: 1 set
EZ bar curls: 3 sets
High pulley curls: 1 set
Lying dumbbell tricep extensions: 3 sets
Tricep pushdowns: 1 set
Leaning cable laterals: 3 sets
Dumbbell laterals: 1 set
Cable rear delts: 3 sets
Wrist curls: 2 sets
Wrist extensions: 2 sets
Ulnar deviations: 2 sets
Radial deviations: 2 sets
Reverse curls: 2 sets
Dumbbell holds: 2 sets
Kneeling cable crunches: 2 sets
Russian twists: 2 sets

Can't be bothered to type out all the weights. Happy with the workout.

[Heisman2]

Today's workout:

Paused high bar backsquats:
275x5
275x5
275x2

I'm pausing longer now (1-2 full seconds) and it makes a big difference.

Weighted dips:
BW+105x3 (paused)
BW+90x5

Weighted hammer grip chins:
BW+115x3 (paused)
BW+100x4.5

Paused leg press:
300x11
300x8

Incline dumbbell bench press:
60x10

Dumbell rows (leaning on a bench):
60x11

First time doing these leaning on a bench and I really liked the way it felt actually.

Bulgarian split squats:
75x4

Machine chest press:
200x4/160x2/120x2

Machine rows:
200x4/160x2/120x2

Machine hip thrusts:
195x5

Dumbbell shoulder press: 1 drop set
Hammer curls: 1 drop set
Leaning cable lateral raises: 1 drop set
Lying dumbbell tricep extensions: 1 drop set
Reverse cable rear delts: 1 drop set
Cable crunches/hanging leg raises: 1 set
Russian twists: 1 set

Happy with all of this.

[Heisman2]

Today's workout:

Paused zombie squats:
225x2
205x3
185x5

Incline dumbbell bench press:
80x7
75x7
70x7

Paused controlled barbell rows:
175x6
155x6
135x6

Paused leg press:
340x7
300x8

Machine chest press: 200x4/160x2/120x3
Machine rows: 200x4/160x2/120x3
Bulgarian split squats: 75x5
Weighted dips: BW+90x4/BW+45x4/BWx4
Weighted pullups: BW+90x4/BW+45x4/BWx4
Paused machine hip thrusts: 195x8
Seated dumbbell shoulder presses: 50x6/40x3/30x3
High pulley curls: 50x6/40x3/30x3
Lateral raise drop set with 25/20/15/10/5
Tricep pushdowns: 50x5/40x3/30x3
Rear delt cable flyes: 15x1/10x2/7.5x3/5x6
Cable crunches: 70x12, then Hanging leg raises: 7
Russian twists: 25x5
Dumbell holds: 100s x 55sec, 100s x 40sec

Good workout all around.

[Heisman2]

Did 3 cardio stations, 4 minutes eat. First time doing straight cardio in awhile. Gonna start doing this more regularly, ideally a minimum of 2 days weekly (and build up to longer sessions). Upper back is sore today from the zombie squats; they are great for thoracic extension.

[Heisman2]

Today's workout:

Paused high bar back squats:
305x3 (easier than the 300x3 last week)
275x4
245x5 (had more in me but wanting to keep this rep scheme)

Paused deadlifts (paused a couple inches up, first time doing these):
365x5
365x5

These felt amazing. I really should have started doing these a long time ago.

Machine chest press:
200x7
200x5

Paused machine rows:
200x7
200x5

Incline dumbbell bench press:
60x9

Dumbbell rows (leaning on a bench):
60x12

Dips:
18

Hammer grip chins:
11

Assisted dip machine press downs:
85x14

Pulldowns:
150x6/130x6

That's it; quite happy with the session all around. Going to have a lot of fun with paused deadlifts.

[Heisman2]

Quick workout today:

Dumbbell shoulder presses: 50x7, 45x5, 40x5
EZ bar curls: 1 set, Dumbbell curls: 1 set, High pulley curls: 1 set
Overhead tricep extensions: 2 dropsets, Tricep pushdowns: 1 set
Lateral raises: 2 drop sets
Reverse cable flyes: 1 drop set
Ab machine: 2 sets for rectus abdominis, 2 sets for obliques

[Heisman2]

Managed to find away to get sick again and had a lot of stomach pain Sunday, diarrhea Monday, and recovering yesterday and today. Didn't take any days off work. Ate ~1300 kcal Sunday, ~300 kcal Monday, ~1800 kcal Tuesday, and finally got back to normal today. Didn't lift yesterday but I did lift this evening. Currently down ~4 pounds.

Paused high bar back squats:
310x3
275x3
275x3

Paused deadlifts:
385x5
385x1

Long paused weighted dips:
BW+90x3
BW+70x3

Long paused weighted hammer grip chins:
BW+100x3
BW+80x3

Incline dumbbell bench press:
70x2x6

One-armed dumbbell rows (leaning on a bench):
70x2x10

Quite happy with this as it could have gone much worse and thus can get back to my normal training shortly without any significant strength lost. Hopefully I can string a few solid weeks of lifting together.

[Heisman2]

Still underweight but feeling a lot better.

Short paused high bar back squats:
185x12
185x12

Machine chest press:
150x12
150x11

Machine rows:
150x12
150x11

Dips (hands wider than normal):
BW+45x5/BWx5

Hammer grip chins (pulling to my nipples):
BW+45x5/BWx5

May do shoulders/arms later tonight, we will see. If so I'll edit this post.

[Heisman2]

Plate loaded chest press: 3 sets
Incline machine press: 3 sets
Pulldowns: 3 sets
Pulley rows: 3 sets

Gonna try to do squats and shoulders/arms tomorrow, then get back to more normal lifting on Tuesday.

[Heisman2]

Did 4 sets of shoulder press, 4 sets of curls, 4 sets of lying tricep extensions, 4 sets of lateral raises, 4 sets of rear delt flyes, 1 set of various forearm/wrist exercises. Felt good. Core is still fatigued so held off on squats; gonna try to do something big with squats on Tuesday.

[Heisman2]

Today's workout:

Squats:
315x2 (paused)
275x3 (paused)
275x3 (paused)
245x5
245x5

First time doing nonpaused squats in awhile and they felt good; no knee pain. I think I'm at a place where I can start pushing this again.

Paused incline dumbbell bench press:
75x3
70x3
65x4

Paused one-armed rows:
75x4
70x7
65x7

Bulgarian split squats:
80x4

Weighted dips:
BW+70x7
BW+45x8

Weighted pullups:
BW+70x7
BW+45x6

Paused machine hip thrusts:
215x5

Seated dumbbell shoulder press:
50x6/40x2/30x3
30x15

Dumbell lateral raise:
35x2N/30x2N/25x2/15x4 (N=negative)

Leaning cable lateral raise:
15x4/10x3/7.5x3

Neutral grip dumbbell curls (going in, then neutral, then out):
40x6/30x3/20x6

High pulley curls:
50x3/40x3/30x4

Lying dumbbell tricep extensions:
35x4/25x3/20x3

Cable rear delts:
10x8/7.5x4
10x5/7.5x3

Overall quite happy with this workout. Core is very fatigued.

[Heisman2]

Today's workout:

Back squats:
225x2x10

Felt good, no pause and no knee issues. Low/mid back were pumped throughout which hindered me. Gonna be squatting 3x/week and once my body adjusts to the frequency I should hopefully be able to make some good progress.

Machine chest press:
200x6
200x5
200x4

Machine rows:
200x6
200x5
200x4

Abductors:
100x2x10

Adductors:
100x2x10

Leg extensions:
100x2x8

Incline dumbbell bench press:
60s x2x10

Lat pulldown machine:
120x2x15

Dumbbell shoulder press:
50x6/40x3
40x7/20x6

Dumbbell curls:
45x4/35x3

Lying dumbbell tricep extensions:
35x5/25x4

Dumbbell lateral raises:
35x2N/30x2N/25x3/15x6

Spider curls:
35x3/25x4

One-armed tricep pushdowns:
30x3/25x3/15x3

Leaning cable lateral raises:
15x5/10x3

Reverse cable flyes:
15x2/10x3
10x6/7.5x3

Quite happy with this all around.

[Heisman2]

Today's workout:

Backsquats: 275x4, 4, 4, 2
Weighted dips: BW+115x1.5, BW+90x3, BW+70x4
Paused hammer grip chins: BW+115x2, BW+90x3, BW+70x4
Bulgarian split squats: 80sx5
Machine chest press: 150x2x8
Machine rows: 150x2x8
Paused machine hip thrusts: 225x5

Felt fatigued... gonna take a bit to get used to doing full body 3x/wk + 1 shoulder/arm day. Everything felt good though. My core gets the most fatigued by far, I am really hoping it adjusts as the fatigue is holding me back a bit.

[Heisman2]

Today's workout:

Seated dumbbell shoulder press: 40x10, 35x10, 35x9, 30x12
Dumbbell curls: 35x9, 30x11, 30x10, 30x8
Spider curls: 20x16, 20x12
Lying dumbbell tricep extensions: 30x7, 25x12, 25x9, 20x11
Tricep pushdowns: 20x10
Dip assist pushdowns: 1 set, really liked this, will be doing this more as a primary tricep movement
Lateral raises: 20x10, 20x8, 15x12, 15x12
Lying cable lateral raises: 10x10, 10x10
Rear cable delts: 10x8, 7.5x10, 7.5x10, 7.5x8
Facepulls: 2 sets

Then 2 sets each of various wrist/forearm movements and finished with dumbbell holds with 100s for 55 seconds.

[Heisman2]

Today's workout:

Squats:275x8x3, all with ~2:45 rest
Paused incline dumbbell bench press: 70x5x3
Dumbbell rows: 80x3 paused, 80x5, 90x3x5
Dips: BW+70x5, BW+45x6
Hammer grip chins: BW+70x5, BW+45x6
Seated dumbbell shoulder press: 40x2x9
Dumbbell curls: 35x8, Spider curls: 1 dropset
Lying dumbbell tricep extensions: 30x7, Assisted dip pushdowns: 40x8
Lateral raises: 25x9, leaning cable lateral raise: 10x8
Rear cable delts: 10x9, 10x6

That's it, happy with everything, especially the squats. Really interested to see how squats feel on Thursday.

[Heisman2]

Today's workout:

Squats: 275x8x3, all with ~1:45 rest (started each set at a 2 minute mark so assuming set length of ~15 seconds rest was 1:45 between sets)
Machine chest press: 210x4, 210x3, 190x5, 170x6, 170x5
Paused machine rows: 210x4, 210x3, 190x5, 170x6, 170x5
Dips: BW+45x8, BW+25x8
Lat pulldown machine: 170x6, 150x10
Seated dumbbell shoulder press: 40x14, standing dumbbell shoulder press: 40x6
Dumbbell curls: 35x12, Spider curls: 30x6/20x6
Dumbbell lateral raise: 25x11, Leaning cable lateral raise: 15x4/10x3/7.5x3
Lying dumbbell tricep extensions: 30x8, Assisted dip tricep pushdowns: 40x10
Prone incline rear delts: one superset, then rear delt cable flyes supersetted with prone incline rear delts

Very happy with the squats. Had no soreness after the session two days ago and my low/mid back were a bit fatigued during the session today but not too bad.

[Heisman2]

Today's workout:

Squats: 280x8x3, averaged 2:23 rest in between but really hit a wall on the last rep of the 6th set so rested more before set 7 and 8, I was fatigued going into this so very happy with it. I'll squat again Tuesday and work up to 275x1; based on how that feels I'll decide what to do.

Incline dumbbell bench press: 80x5, 80x3, 70x5, 70x5, 70x5, 60x7, 60x8
Dumbbell rows: 100x5, 100x4, 100x4, 100x4, 100x4, 80x10, 80x9
Dips: BW+25x12/BWx3
Hammer grip chins: BW+25x8/BWx3

Quite pleased with this session.

[Heisman2]

Seated dumbbell shoulder presses: 4 sets
Dumbbell curls: 2 sets, Spider curls: 2 sets
Lateral raises: 2 sets, Leaning cable lateral raises: 2 sets
Lying dumbbell tricep extensions: 2 sets, Assisted dip pushdowns: 2 sets
Prone bench rear delt raises: 2 sets, reverse cable flyes: 2 sets
Facepulls: 2 sets
Wrist curls: 2 sets
Wrist extensions: 2 sets
Wrist radial deviations: 2 sets
Wrist ulnar deviations: 2 sets
Reverse curls: 2 sets
External rotations: 2 sets
100 pound dumbbell hold x 50 seconds

All felt good. My forearm strength is improving, I think I'll start training them on Thursday as well.

[Heisman2]

Squats: 285x3,3,3,3,1,2, rested 1:45 between all sets until the last set where I rested 2:45
Paused weighted dips: BW+90x3,3,3
Paused weighted hammer grip chins: BW+100x3,3,3 - supersetted this and the dips with no additional rest between sets
Incline dumbbell bench press: 70x7,6
Dumbbell rows: 80x10,8
Seated dumbbell shoulder presses: 55x5,45x7
Dumbbell curls: 45x5, Spider curls: 30x9
Lying dumbbell tricep extensions: 40x4, Assisted dip pushdowns: 45x11
Lateral raises: 40x2N/35x2N/30x2N/25x2N/20x3/15x3, Leaning cable laterals: 15x5/10x4
Prone rear laterals: 20x10/15x10 (partials on both), Rear delt cable flyes: 12.5x5/10.5x2/9x2

Happy with all of this. If I feel good Thursday with squats I'll go for 285x8x3 but rest 2:45 between all sets and see how it goes.

[Heisman2]

Squats: 285x5x3, 245x2x5
Incline dumbbell bench press: 60x12,10,8,7
Dumbbell rows: 60x12,10,8,7
Adductors: 100x2x15
Abductors: 100x2x15
Leg extensions: 100x2x15
GHRs: 6, 4
Seated dumbbell shoulder press: 50x7, 30x20
Lateral raises: 1 dropset, Leaning cable lateral raises: 1 dropset
Dumbbell curls: 45x5, Spider curls: 1 dropset
Lying dumbbell tricep extensions: 35x6, Assisted dip pressdowns: 50x7
Prone dumbbell rear delt flyes: 1 dropset, Cable rear delt flyes: 1 dropset
Wrist curls: 50x10/12 (L/R), Reverse wrist curls: 1 set, Radial and ulnar deviations: 1 set each
Paused machine hip thrusts: 245x5
Pullups: 2x10
Dips: 2x10

Quite happy with the whole workout.

[Heisman2]

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.