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Thread: Heisman's log

  1. #931
    team ketchup AdamWW's Avatar
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    Originally Posted by Heisman2 View Post
    Did a conditioning workout this morning with some farmers walks, resisted sprints, sled pushes/pulls, and kettlebell swings.

    This afternoon I did:

    Leaning cable laterals: 2 sets
    Bent over cable laterals: 2 sets
    High pulley curls: 2 sets
    Tricep pushdowns: 2 sets
    Facepulls: 1 set
    Leg extensions: 2 sets
    Leg curls: 2 sets
    Adductors: 2 sets
    Abductors: 2 sets

    May give my body a break tomorrow unless I really feel like training and then we'll see what I do. Enjoying this style of training thus far; still too early to see how it will pan out.
    How often do you usually take rest days on your program?
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  2. #932
    Registered User Heisman2's Avatar
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    Originally Posted by AdamWW View Post
    How often do you usually take rest days on your program?
    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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  3. #933
    Registered User Heisman2's Avatar
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    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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  4. #934
    Registered User Heisman2's Avatar
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    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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  5. #935
    Registered User Heisman2's Avatar
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    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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  6. #936
    Registered User Heisman2's Avatar
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    Did some abs and arm work today. No shoulders as they were sore from yesterday (very rare for me to have sore shoulders so this was cool). If all goes well will deadlift tomorrow.
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  7. #937
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    Battling a mild cold and didn't sleep well last night. Short session today.

    Deadlifts:
    445x2x3

    Paused leg press:
    300x7
    300x6

    That's it. Deadlifts were hard but form felt good. Paused leg press is fun.
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  8. #938
    Registered User Heisman2's Avatar
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    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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  9. #939
    Registered User Heisman2's Avatar
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    Today I did:

    3 sets of pressing exercises
    3 sets of rowing exercises
    2 sets of triceps work
    2 sets of biceps work
    1 set of leg extensions, leg curls, adductors, abductors

    All felt good.
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  10. #940
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    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. #941
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    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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