Previously was doing an U/L/U/L on Tue/Thur/Sat/Sun, now doing full body and essentially just doing whatever I want. Started last Tuesday and haven't taken a day off since.
Today I did:
Paused high bar back squats:
275x5
275x3
Incline dumbbell bench press:
85x3
70x6
Bent over rows:
185x8
185x6
That's it. Gonna do a bunch of things tomorrow and take Wednesday off. Happy with the way the squats are moving.
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Thread: Heisman's log
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11-04-2019, 05:52 AM #931
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11-05-2019, 06:20 AM #932
Today's workout:
Deadlifts:
425x2x3
These felt good. Strength is coming back nicely.
Dumbbell step ups:
85x7
85x5
Unfortunately grip is an issue here as my gym has thick-handled dumbbells and I have small hands. May start using chalk while doing these which should help of course.
Bulgarian split squats:
85x3
85x3
Standing shoulder press:
135x2
115x5
115x3
Straight-armed pulldowns:
40x4
30x10
30x10
EZ bar curls:1 set
Lying dumbbell tricep extensions: 1 set
Lateral raise complex: 2 sets
High pulley curls: 1 set
Tricep pushdowns: 1 set
Facepulls: 1 set
Will either take tomorrow off or just do conditioning work, we'll see... unless I really feel like pushing it but I intend to take the day off.
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11-07-2019, 02:10 PM #933
Nice workout today:
Paused high bar back squats:
275x8
275x5
First set matches my all time PR, and I did all 8 without any additional breaths at the top. Very happy with this.
Paused weighted dips:
BW+100x3
BW+70x5
Paused hammer grip chins:
BW+100x4
BW+70x6
Standing shoulder press:
135x2/115x3/95x4
Bent over rows:
205x3/185x3/155x5
Incline dumbbell bench press:
70x5/50x4
Machine rows:
200x6/150x4
That's it. Extremely happy with the squats.
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11-08-2019, 07:35 AM #934
Workout today:
Snatch grip high pulls: 135x5x3
Push presses: 145x5x3
Trap bar jump squats: 85x5x3
Did the above in a circuit.
Leg extensions: 2 sets
Glute kickbacks: 2 sets
GHRs: 2 sets
Abductors: 2 sets
Adductors: 2 sets
Curls: 2 sets
Lying tricep extensions: 2 sets
Facepulls: 2 sets
Leaning cable lateral raises: 2 sets
Bent over cable lateral raises: 2 sets
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11-09-2019, 10:14 AM #935
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11-10-2019, 05:48 AM #936
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11-12-2019, 06:44 AM #937
Feeling better from the mild cold though symptoms still lingering. Today's workout:
Paused weighted dips:
BW+100x4
Paused hammer grip chins:
BW+100x5
Paused high bar back squats:
285x6
Incline dumbbell bench press:
85x3/75x1/65x3/55x4/45x5
Bent over rows:
215x3
195x3
175x4
155x5
135x6
Paused leg press:
300x8
Very, very happy with this. Got 1 more rep on the dips and chins which was great, squats felt great and I probably could have gotten 1 more but form would have been questionable. Did all the squats without taking an extra breath. Easily the strongest I've been on squats in a long time. The drop set with the incline presses was interesting; destroyed my forearms having to walk the dumbbells back and forth (this gym has thick handled dumbbells) and my front delts were on fire at the end. Really felt the rows in my lower lats. Leg press felt great. All around very pleased with how my training is going.
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11-13-2019, 05:19 PM #938
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11-14-2019, 07:53 AM #939
Today I did 5 pounds of:
push press: 145x3
snatch grip high pulls: 135x3
trap bar jump squats: 85x3
Then I did:
Dumbbell step ups: 85s x 8
Bulgarian split squats: 85s x 4
One-armed pulldowns: 130x3/110x2/90x2/70x4
Assisted dip machine presses (where I stand and push down on the assistance part): 100x15/70x5 - I love the way these felt overall and did the lighter portion with a narrow grip to really focus on the triceps
Then I did several versions of lateral raises, facepulls, and 2 sets of abs.
I will probably deadlift tomorrow.
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11-15-2019, 07:26 AM #940
Today's workout:
Deadlifts: 455x5x1
Did not feel strong after waking up and didn't really feel like deadlifting but I was planning on doing it so I did 5 singles. These felt good but were hard. I lowered the weight slowly as someone in the gym was annoyed with the floor vibrations when I lowered it more quickly while warming up... lowering deadlifts slowly is very difficult after not doing so for 15 years.
Paused leg press: 300x12
My thighs were really pumped after this.
Leg extensions: 2 sets
GHRs: 2 sets
Glute kick backs: 2 sets
Abductors: 2 sets
Adductors: 2 sets
Machine chest press: 1 dropset
Pulldowns: 1 dropset
Dips: 1 rest pause set
Pullups: 1 rest pause set
No point listing the weights for the above. All felt good.
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11-16-2019, 09:51 AM #941
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11-17-2019, 06:18 AM #942
Feeling a bit beat up from yesterday and the deadlifts the day before so just did this:
Paused high bar backsquats:
295x5
225x7
185x8
That's it. Last rep of the 295 I leaned forward more than I would like. The first 4 reps felt great. Could have likely gotten a couple more reps on the last 2 sets but didn't want to compromise form at all.
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11-19-2019, 06:50 AM #943
Today's workout:
Paused weighted dips:
BW+115x2
BW+90x4
Paused hammer grip chins:
BW+115x3
BW+90x5
Incline dumbbell bench press:
85x3/50x5
Bent over barbell rows:
185x8/135x5
Machine shoulder press:
180x4/140x3/90x5
Lat pulldowns:
130x8/110x5/90x5
Facepulls: 1 dropset
Paused leg press:
320x7
320x6
320x5
Happy with this all around. Making steady progress.Last edited by Heisman2; 11-19-2019 at 09:06 AM.
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11-20-2019, 04:43 PM #944
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11-21-2019, 07:22 AM #945
Today's workout:
Standing shoulder press:
145x1
135x2
125x3
115x6,5,4
One-armed pullups: did 3 singles
One-armed pulldowns:
130x6
130x3
110x6
Machine chest press:
150x8
120x10
Machine rows:
150x8
120x10
Lateral raise variations: 2 sets
Bent over lateral raise variations: 2 sets
Curl variations: 3 sets
Tricep variations: 3 sets
Facepulls: 1 set
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11-23-2019, 06:36 AM #946
Today's workout:
Paused high bar back squats:
295x3
295x3
295x3
225x7
225x5
First set felt heavy. Shouldn't go 6 days between squat sessions.
Deadlifts:
405x5
405x5
405x5
405x1
Felt good; tired on the last set so stopped at 1.
Incline dumbbell bench press:
85x3
80x5
75x5
70x5
65x5
Still felt fatigued from the prior pressing session.
Weighted pullups:
BW+70x5
BW+70x5
BW+70x4
BW+45x6
BW+45x5
Used open grip handles for the first time and these did feel different.
Facepulls: 3 sets
I'm working on the protein kidney thread. I've read several dozen things and have a few more to go through. I'm actually fairly busy this weekend but I will do my best to make some sort of thread on this topic tomorrow.
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11-24-2019, 06:45 AM #947
Short workout today:
Curl variations: 4 sets
Tricep variations: 4 sets
Side/rear delt variations: 3 sets
Leg extensions: 1 set
GHRs: 1 set
Abductors: 1 set
Adductors: 1 set
Ab crunch machine: 1 set
Hanging oblique raises: 1 set
Cable twists: 1 set
Sore from yesterday and felt it a lot with the leg movements so only did 1 set there. Felt good all around. Gonna take tomorrow off and then on Tuesday do squats/weighted dips/weighted hammer chins to see where I'm at.
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11-26-2019, 07:18 AM #948
Today's workout:
Paused high bar back squats:
295x1
305x1
315x1
295x3
275x3
These felt good.
Paused weighted dips:
BW+120x1
BW+90x4
BW+70x4
Paused hammer grip chins:
BW+140x0*
BW+90x4
BW+70x4
The 140 I got my chin over the handles but I was probably 2" away from having my shoulders hit the handles, which is what I count as a full rep, so I don't actually count this for myself but my chin without question did clear them.
Overall everything felt good though I slighted pulled my hamstring while walking afterwards but it seems quite minor.
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11-28-2019, 10:53 AM #949
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11-29-2019, 10:01 AM #950
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11-30-2019, 08:16 AM #951
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12-01-2019, 06:58 AM #952
Today's workout:
Seated dumbbell shoulder press:
50x5
50x5
50x4
40x6
Lateral raises:
20x5/17.5x5
20x5/17.5x5
20x5/17.5x5
17.5x6/4 (rest pause)
Bent over laterals:
12.5x10
12.5x10
12.5x10
12.5x10
Did the above all supersetted.
EZ bar curls: 70x7
Overhead tricep extensions: 40x4/30x3
High pulley curls: 2 dropsets
Tricep pushdowns: 2 dropsets
Will be doing squats some time tomorrow.
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12-02-2019, 04:08 AM #953
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12-03-2019, 06:32 AM #954
Today's session:
Paused weighted dips:
BW+125x1 (PR on the current wider handles I use)
BW+90x5
BW+70x5
BW+45x8
BW+25x11
BWx16
Paused hammer grip chins:
BW+140x1 (got the full range of motion this time)
BW+90x5.5
BW+70x5
BW+45x8
BW+25x8
BWx11
Machine chest press:
150x5
120x5
120x5
Machine rows:
150x5
120x6
120x9 (did these reps faster, other machine reps were more slow and in control)
That's it, quite happy with the progression I'm experiencing at this point.
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12-04-2019, 03:30 PM #955
Today's workout:
Machine shoulder press: 3 sets
EZ bar curls: 3 sets
Overhead EZ bar extensions: 3 sets
High pulley curls: 1 set
Tricep pushdowns: 1 set
Various lateral raises: 4 sets
Facepulls: 1 set
All was good.
But more importantly than that, today I found out I did indeed pass my board exam. I am now officially a board certified pediatrician and it's an awesome feeling.
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12-05-2019, 07:16 AM #956
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12-06-2019, 06:47 AM #957
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12-08-2019, 06:21 AM #958
Today's workout:
Paused high bar back squats:
270x5x5
Felt good. Forced my elbows up/back more to create a better shelf for the bar which allows for better thoracic extension. Will be interesting to see what difference this makes as I progress with it.
Ab machine crunch:
60x10
60x7
Cable twists:
20x3/15x4
15x8
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12-10-2019, 07:29 AM #959
Today's workout:
Paused weighted dips:
BW+130x1 (PR with the wider handles)
BW+90x4
BW+90x3
BW+90x2
BW+70x4
Paused weighted hammer grip chins:
BW+145x1 (PR)
BW+90x4
BW+90x3
BW+90x3
BW+70x5
Machine chest press:
200x4
170x4
140x7
Machine rows:
200x4
170x4
140x7
All felt good. The PR dip was pretty much a max effort grinder and my heart rate went way up after it.
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12-11-2019, 05:16 PM #960
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