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Thread: Heisman's log

  1. #991
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    Standing shoulder press: 135x2/115x3/95x4, 135x1/115x2/95x3
    Dumbbell curls: 55x1/45x2/35x4
    Lying dumbbell tricep extensions: 40x3/35x3/30x3
    High pulley curls: one dropset
    Tricep pushdowns: one dropset
    Dumbbell lateral raises: two dropsets
    Rear cable delts: one dropset
    Bent over cable laterals: one rest pause set

    Reverse curls: 65x2/55x3/45x4 (first time doing these... they felt great, really wish I'd done them in the past)
    Dumbbell wrist curls: 40x20, 40x12
    Dumbbell wrist extensions: 20x9, 15x10
    Radial deviations: 35x13, 30x12
    Ulnar deviations: 20x7, 15x15
    Facepulls: two dropsets
    External rotations: 10x12, 10x10
    Dumbbell holds: 100s x 50sec, 100s x 30sec

    Good workout all around.
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  2. #992
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    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.
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  3. #993
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    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.
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  4. #994
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    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.
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  5. #995
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    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.
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  6. #996
    Registered User Heisman2's Avatar
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    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).
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  7. #997
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    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
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  8. #998
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    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.
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  9. #999
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    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.
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  10. #1000
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    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.
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  11. #1001
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    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.
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