Heisman's log

[Heisman2]

Flat barbell bench press: 170x11, 170x8, 170x6
Swivel-grip chin-ups: BW+70x7, BW+45x7, BW+25x
Weighted dips: BW+45x7, BWx18
Seated rows: 160x12, 140x12
Incline dumbbell bench press: 50x11
Standing one-armed dumbbell rows: 70x9

Happy with all of this.

[Heisman2]

Good session today:

Cross-armed cable laterals, lateral raises: 10x11/10x7, 20x10/10x7
Pulley curls, Reverse incline pulley curls: 30x10/20x6, 20x10/15x7
Rear delt cable flyes, bent over dumbbell laterals: 10x10/5x7, 20x15/10x8
Lying EZ bar tricep extensions, one-armed tricep pushdowns: 70x10/50x7, 20x10/15x7
Reverse curls/EZ bar reverse wrist curls: 65x9/30x8
Dumbbell wrist curls: 50x12
Supination: 10x15
Pronation: 15x20
Radial deviation: 15x21
Ulnar deviation 25x27

I think doing the drop set on the first 4 sets was quite helpful, at least form a pump/feeling fatigue aspect.

[Heisman2]

Somehow managed to pull my left hamstring a bit while sleeping.

High bar back squats: 275x5, 245x2x6, 225x6 (first set paused)
Leg extensions: 90x16/6/4

That's it due to the hamstring. The last 2 sets of squats felt excellent and I will move forward with my stance/form as it was in those sets. I feel like I'm about to start making some serious progress with the squats.

[Heisman2]

Paused flat barbell bench press: 175x5x5
Paused leaning back underhand pulldowns: 5 sets of 140x7/90x5
Seated dumbbell shoulder press: 50x8/30x7
Paused functional trainer rows: 90x7/70x4
Functional trainer bench press: 80x11
Inverted rows/pull-ups: 15/5
Decline push-ups: 15

Great workout all around, I've really hit a groove with the upper body training.

[Heisman2]

Cross-armed cable laterals, lateral raises: 10x12/10x7, 20x13/10x8
Pulley curls, Reverse incline pulley curls: 30x11/20x7, 20x12/15x7
Rear delt cable flyes, bent over dumbbell laterals: 10x11/5x6, 20x17/10x10
Lying EZ bar tricep extensions, one-armed tricep pushdowns: 70x11/50x8, 20x10/15x7
Reverse curls/EZ bar reverse wrist curls: 65x10/30x11
Dumbbell wrist curls: 50x13
Supination: 10x18
Pronation: 20x15
Radial deviation: 20x15
Ulnar deviation 30x18

This was all good, quite intense.

[Heisman2]

High bar back squats: 245x8, 8, 6, 6, 5
Leg extensions: 135x10, 115x10, 90x12
Leg curls: 115x6, 90x8, 70x8

Good workout, did the squat without any pauses and this is a great first session like this.

[Heisman2]

Flat barbell bench press: 175x11, 175x8, 175x6
Swivel-grip chin-ups: BW+70x7, BW+45x8, BW+25x8
Dips: BW+45x9, BWx19
Seated rows: 160x14, 140x14
Incline dumbbell bench press: 50x13
Standing one-armed dumbbell rows: 70x11

This was all good, making steady progress other than the chin-ups; I think I need to do these paused as I start swinging too much without pausing and it makes it a lot harder.

[Heisman2]

Yesterday I did a brief shoulder/arm workout and didn't record what I did (it's cold here, I was in and out, lol).

Today I did:

Paused high bar back squats: 275x8x3
Leg extensions: 90x3x11
Leg curls: 90x3x9

Very pleased with this. Thrilled to be squatting productively again.

[Heisman2]

Paused flat barbell bench press: 180x5x5
Paused leaning back underhand pulldowns: 5 sets of 140x8/90x8
Seated dumbbell shoulder press: 50x9/30x7
Paused functional trainer rows: 90x9/70x5
Functional trainer bench press: 100x9
Inverted rows: 15
Decline push-ups: 16
Pull-ups: 11

My bench press is climbing fast. Not that surprising as I only recently started training it seriously, and I'm not complaining, lol.

[Heisman2]

Another quick shoulder/arm workout today, did 4 sets each for side delts/rear delts/biceps/triceps and 1 set each for the various forearm movements. Felt good. Looking forward to squats tomorrow.

[Heisman2]

High-bar back squats: 247.5x8, 247.5x5, 225x5
Leg extensions: 135x12, 115x13, 90x16
Leg curls: 115x8, 90x12, 70x14

I was not fully recovered for the squats but this was still good. I'm gonna start doing the same thing for squats that I'm doing for bench presses.

[Heisman2]

Flat barbell bench press: 180x10, 180x8, 180x6
Paused swivel-grip chin-ups: BW+70x7, BW+45x8, BW+25x8
Dips: BW+45x10, BWx20
Seated rows: 140x20, 140x15
Incline dumbbell bench press: 50x13
Standing one-armed dumbbell rows: 70x12

Good workout, though I somehow pulled my upper right trap after the first set of chin-ups. I pushed through it for the rest of the workout. I don't think it's anything serious.

[Heisman2]

Another good session today:

Cross-armed lateral raises: 15x8/10x6, Dumbbell laterals: 20x12/10x10
Single-armed pulley curls: 30x12/20x7, Incline pulley curls: 20x9/15x6
Lying EZ bar tricep extensions: 80x7/60x8, One-armed tricep pushdowns: 20x10/15x8
Rear delt cable flyes: 10x11/5x6, Bent over laterals: 20x20/10x12
Reverse curls: 65x8/45x8
Dumbbell wrist curls: 50x16/14 (R/L) / 40x11/10 (R/L)
Supination: 15x7/10x10
Pronation: 25x8/15x12
Radial deviation: 20x15/15x12
Ulnar deviation: 30x25, 20x15

[Heisman2]

Good session:

Paused high bar back squats: 250x5x5
Bulgarian split squats: 40s x8
Step-ups: 20s x10
Leg extensions: 135x12, 115x12, 90x18
Leg curls: 115x7, 90x12, 70x15

[Heisman2]

It's pretty cold here and will be for the next couple of weeks at least but I'm still powering through (despite it making the first sets more difficult as I warm-up).

Paused flat barbell bench press: 185x5x5
Paused leaning back underhand pulldowns: 5 160x7/140x4
Seated dumbbell shoulder press: 50x8/30x8
Paused functional trainer rows: 90x9/60x5
Functional trainer bench press: 100x6
Inverted rows: 11
Decline push-ups: 12
Pull-ups: 9

[Heisman2]

Cross-armed lateral raises: 15x8, Dumbbell laterals: 20x10, One-armed leaning cable laterals: 10x10, Pulley upright rows: 20x7
Single-armed pulley curls: 40x4, EZ bar curls: 80x6, Incline pulley curls: 25x6, One-armed spider curls: 20x12
Rear delt cable flyes: 10x10, Bent over dumbbell laterals: 20x10, Face pulls: 40x11, Cable Y-raises: 25x7
Lying EZ bar tricep extensions: 80x6, One-armed tricep pushdowns: 15x11, One-armed pulley tricep extensions: 15x9, Dumbbell skull crushers: 20x7
Dumbbell wrist curls: 50x8
Reverse barbell curls: 75x3/45x7
Supination: 10x8
Pronation: 20x8
Radial deviation: 25x8
Ulnar deviation: 40x6

I did all the forearm work slow and controlled. Very good session all around.

[Heisman2]

Yet another good session today:

High bar back squats: 225x3x10
Bulgarian split squats: 50s x8
Step-ups: 30s x10
Leg extensions: 135x12, 115x10, 90x16
Leg curls: 115x8, 90x11, 70x12

[Heisman2]

Another good workout and no strains like last week:

Flat barbell bench press: 185x9, 185x8, 185x5
Paused swivel-grip chin-ups: BW+70x8, BW+45x9, BW+25x9
Dips: BW+45x10, BWx16
Seated rows: 160x15, 160x12
Incline dumbbell bench press: 50x14
Standing one-armed dumbbell rows: 80x8

[Heisman2]

Yesterday I did a brief shoulder/arm workout (inside the house with dumbbells as it is quite cold). Today I did:

Paused high bar back squats: 255x5x5

That's it for today. The coldness is likely affecting me to some degree. For whatever reason I felt tightness/soreness in my right glute/leg when warming up but it didn't affect my strength. I have no idea why I felt this, lol, but I decided to call it after the squats as a result. All the squat reps felt good.

[Heisman2]

Paused flat barbell bench press: 190x2x5, 190x2x4, 190x3
Paused leaning back underhand pulldowns: 5 x 180x4/110x7
Seated dumbbell shoulder press: 50x8/30x8
Paused functional trainer rows: 90x10/60x6
Functional trainer bench press: 100x8
Inverted rows: 14
Decline push-ups: 15
Pull-ups: 9

Good workout, though 180 is too heavy for the pulldowns for me, I will go back to 160 next session. I don't think the weight is too much rather as I only weigh in the low 150s it's hard for me to anchor myself down when doing them.

[Heisman2]

Cross-armed lateral raises: 15x7, Dumbbell laterals: 20x12, One-armed leaning cable laterals: 10x9, Pulley upright rows: 20x7
Single-armed pulley curls: 40x4, EZ bar curls: 80x7, Incline pulley curls: 25x5, One-armed spider curls: 30x6
Lying EZ bar tricep extensions: 80x7, One-armed tricep pushdowns: 15x13, Overhead dumbbell tricep extensions: 30x8, Dumbbell skull crushers: 20x9
Reverse barbell curls: 75x4, 65x5, 55x6, 45x10
Rear delt cable flyes: 10x18, Bent over dumbbell laterals: 20x15, Face pulls: 40x10, Cable Y-raises: 25x8
Dumbbell wrist curls: 60x3, 50x6, 40x14, 40x11Cross-armed lateral raises: 15x7, Dumbbell laterals: 20x12, One-armed leaning cable laterals: 10x9, Pulley upright rows: 20x7
Single-armed pulley curls: 40x4, EZ bar curls: 80x7, Incline pulley curls: 25x5, One-armed spider curls: 30x6
Lying EZ bar tricep extensions: 80x7, One-armed tricep pushdowns: 15x13, Overhead dumbbell tricep extensions: 30x8, Dumbbell skull crushers: 20x9
Reverse barbell curls: 75x4, 65x5, 55x6, 45x10
Rear delt cable flyes: 10x18, Bent over dumbbell laterals: 20x15, Face pulls: 40x10, Cable Y-raises: 25x8
Dumbbell wrist curls: 60x3, 50x6, 40x14, 40x11

Good workout. left forearm is bothering me in a way that would hurt if I tried to do supination/pronation stuff so I left it out.

[Heisman2]

High bar back squats: 227.5x10, 227.5x10, 227.5x6
Paused bulgarian split squats: 70s x5
Dumbbell step-ups: 40s x6
Leg extensions: 135x11, 115x12
Leg curls: 115x5, 90x8

Good workout, but doing multiple higher rep squat sets is probably too much. I'm gonna try doing just 1 AMRAP set on these sessions and then 2 sets of Bulgarians and step-ups.

[EliKoehn]

Is there a definite reason to cap volume on intense leg work, relative to something else (say, presses)? I know you're already lifting much of your bodyweight in addition to the loading with a squat, but since you're equipped with so much more muscle in the legs, is that not compensated by this?

[Heisman2]

Is there a definite reason to cap volume on intense leg work, relative to something else (say, presses)? I know you're already lifting much of your bodyweight in addition to the loading with a squat, but since you're equipped with so much more muscle in the legs, is that not compensated by this?

It's the aerobic conditioning for me. Going higher reps I start breathing a lot more and it detracts from me being able to let the muscles be the primary fatiguing factor during the sets, and this accumulates with subsequent sets. If I had a leg press this wouldn't be an issue. With bulgarian split squats and step-ups it's not an issue as I'm using only 1 leg at at time, which is a lot less musculature, and I'm not having to brace as hard given there is no loading on my back.

[Heisman2]

Thinking more about it I may start including the 1 high rep set of squats and then deadlifts.

Today's workout:

Flat barbell bench press: 190x8, 190x5, 190x4
Swivel grip chin-ups: BW+90x5, BW+70x6, BW+45x8
Dips: BW+45x11, BWx17
Seated rows: 160x12, 140x12
Incline dumbbell bench press: 50x9
Standing dumbbell rows: 80x8

Very cold here (single digits) so this was good considering that.

[Heisman2]

I did a brief shoulder/arm workout. For the biceps and triceps I did 2 separate combo sets where I would do 1 rep of two different variations successively, with the variations chosen to stress the muscles in different ways. If my arms are quite sore tomorrow I'll make a thread about it in the exercise section as it seemed to cause quite a bit more fatigue than my standard sets/drop sets.

[Heisman2]

No special arm fatigue or soreness today.

Good workout today though:

Paused high bar back squats: 260x5x5
Leg extensions: 135x13, 115x15, 90x16
Leg curls: 115x6, 90x10, 70x12

Squats all felt great. 260 feels very light on my back. Making steady progress.

[Heisman2]

Good session today:

Paused flat barbell bench press: 190x4x5, 190x4
Paused leaning back underhand pulldowns: 160x10, 160x3x8, 140x10
Seated dumbbell shoulder press: 50x9/30x6
Paused functional trainer rows: 90x11/70x4
Functional trainer bench press: 100x11
Inverted rows: 15
Decline push-ups: 15
Pull-ups: 9

If my weight isn't up at all by the end of this week I will increase my calories. Hovering in the 151-153 range or so.

[Heisman2]

Quick workout:

Cable lateral raises/dumbbell laterals: 15x7/20x6, Full lateral raises 20x4/10x5 followed by cable lateral raises 10x3
EZ bar curls/one-armed low pulley curls: 80x9/30x3, Dummbbell hammer curls 40x4/20x7 followed by spider curls 20x7
Lying EZ bar tricep extensions/one-armed tricep pushdowns: 80x6/15x5, Dumbbell skull crushers/overhead tricep extensions/tricep pushdowns:20x/15x6/10x3-5x5
Rear delt cable flyes/bent over lateral raises: 10x7/20x8, Bent over lateral raises/rear delt cable flyes: 20x18/10x3-5x4

My left forearm isn't really bothering me anymore so I'll start training forearms again next session.

[Heisman2]

High bar back squats: 245x8, 245x5
Romanian deadlifts; 225x5
Paused bulgarian split squats: 70s x7
Step-ups: 40s x7
Leg extensions: 135x12/5/3
Leg curls: 90x11/2/2

Good workout all around.