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Thread: Heisman's log

  1. #1291
    Registered User Heisman2's Avatar
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    Heisman2 is offline
    Today's workout:

    High-bar back squats: 145x20 (glutes were still a bit sore from the bulgarian split squats 3 days ago)
    Flat barbell bench press: 165x8, 165x6, 165x5 (not paused, but will likely pause moving forward at least briefly)
    FT rows: 140x5, 120x7, 120x5
    Nordic leg curls: 9

    This all felt good.
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  2. #1292
    Registered User Heisman2's Avatar
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    Today's workout:

    Standing shoulder press: 95x7, 95x5, 95x4 (strained my left shoulder a bit though I think this may have been from yesterday's workout without realizing it)
    Hammer grip chins: BW+45x8, BW+45x5, BW+45x4
    Deficit SLDL: 275x8
    Leg extensions: 180x12

    My shoulder isn't bad but it may not be recovered for tomorrow's workout. Otherwise happy with this. My air conditioning should finally be fixed next Friday, so 9 more days.
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  3. #1293
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    Heisman2 is offline
    Today's workout:

    High-bar back squats: 150x20
    Dips: BW+45x11, BW+45x5, BW+45x4 (definitely felt it in the left shoulder but less-so on the 3rd set and I don't think it impacted my performance)
    Dumbbell rows: 70x10, 70x7, 70x6 (did these standing and leaning over on a support)
    Nordic leg curls: 10

    I probably pushed the pain in my shoulder a little more than desirable... in general when recovering from minor injuries I have a pain threshold in mind that I do not want to cross and I went a bit beyond it on the first set but not the last set so we'll see how I feel tomorrow.
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  4. #1294
    Registered User Heisman2's Avatar
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    Heisman2 is offline
    Today's workout:

    Incline dumbbell bench press: 70x7, 70x3, 60x5 (shoulder was acting up a bit but not bad)
    Underhand leaning back lat pulldowns: 160x7, 160x4, 160x4
    Deficit SLDLs: 315x4
    Leg extensions: 180x12

    This was all good.

    I think I'm going to move forward with the following routine starting next week:

    Tuesday:
    High-bar back squats: 1 set of 20 reps (move up by 5 pounds each session until I stop progressing)
    Nordic leg curls: 1 set of 6-10 reps with as little assistance as possible
    Flat barbell bench press: 3 sets with the same weight aiming for 10-12 reps in the first set, ~90 seconds rest between sets
    Underhand leaning back lat pulldowns: 3 sets with the same weight aiming for 10-12 reps in the first set, ~90 seconds rest between sets
    Core work

    Wednesday:
    Deficit SLDL: 315 pounds AMRAP until I can do 10 reps
    Leg extensions: 180 pounds AMRAP
    Incline dumbbell bench press: 3 sets with same scheme as bench press above
    Standing dumbbell rows: 3 sets with same scheme as pulldowns above

    Thursday:
    isolation day

    Friday:
    Repeat squats and Nordic leg curls from Tuesday
    Weighted dips and weighted hammer grip chins for upper body similar to above but aim for 8-10 reps in the first set.

    Saturday:
    Paused bulgarian split squats: 3 sets with the same weight aiming for 6-8 reps on the first set, ~90 seconds rest between sets.
    Functional trainer bench press and seated rows similar to above aiming for 10-12 reps in the first set.
    Core work

    Sunday:
    isolation day
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  5. #1295
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    Heisman2 is offline
    Today's workout:

    Paused bulgarian split squats: 60x8, 60x6, 60x5
    Functional trainer bench press: 120x8, 120x6, 120x5
    Seated rows: 160x8, 160x6, 160x5
    60 degree decline sit-ups: 8/4/2

    Felt good all around. No pain anywhere.
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  6. #1296
    Registered User Omni's Avatar
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    Omni is offline
    Originally Posted by Heisman2 View Post
    Today's workout:

    Paused bulgarian split squats: 60x8, 60x6, 60x5
    Functional trainer bench press: 120x8, 120x6, 120x5
    Seated rows: 160x8, 160x6, 160x5
    60 degree decline sit-ups: 8/4/2

    Felt good all around. No pain anywhere.
    You still cutting weight? Did you end up finally getting your A/C fixed?
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  7. #1297
    Registered User Heisman2's Avatar
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    Heisman2 is offline
    Originally Posted by Omni View Post
    You still cutting weight? Did you end up finally getting your A/C fixed?
    Great questions; A/C is getting fixed this coming Friday. It will have been ~7 weeks without it. I've been maintaining for the last few weeks as I cannot do cardio well or long sessions when it is hot. I was real excited to have good insulation for my garage gym but it has come back to bite me during these times, lol. Our house rare gets <80 degrees now even in the early morning.

    Once it's fixed I may keep my caloric intake the same (or slightly increase it) but start adding in cardio and see where that takes me. I'll be following a more set structure for my workouts so I'll be able to track progress and I'll probably increase calories whenever I stop making progress.
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  8. #1298
    Registered User Heisman2's Avatar
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    Today's workout:

    Cross-armed cable laterals: 10x8/4/3
    Low pulley curls: 30x8/3/2
    Rear delt cable flyes: 10x6/2/2
    Tricep isolation combo: 10x10/5/2
    Paused standing calf raises: 15
    Adductors: 30x7
    Abductors: 30x3
    Dorsiflexion: 20
    Hip flexion: 15x12
    Cable Y raise: 15x11
    Dumbbell wrist curls: 50x10
    EZ bar reverse wrist curls: 50x6
    Supination: 15x6
    Pronation: 20x13
    Leg extensions: 180x6/5/3/2
    Leg curls: 90x3/2/2
    Standing cable rotations: 40x3/35x3

    All of this felt good.
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  9. #1299
    Registered User Heisman2's Avatar
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    Heisman2 is offline
    Today's workout:

    High-bar back squats: 155x20
    Paused flat bench press: 165x8, 165x5, 165x4
    Underhand leaning back pulldowns: 160x8, 160x5, 160x4
    Nordic leg curls: 7
    Dumbbell side bends: 90x7, 90x5, 90x3

    All felt good. Weighed 144.0 today.
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  10. #1300
    Registered User Heisman2's Avatar
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    Heisman2 is offline
    Deficit SLDLs: 315x5
    Incline dumbbell bench press: 60x9, 60x6, 60x4
    Standing dumbbell rows: 70x12, 70x8, 70x6
    Leg extensions: 180x9
    Decline sit-ups (I think 70 degrees): 6, 4, 2

    I was sore from yesterday but this felt good all around.
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  11. #1301
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    Heisman2 is offline
    Today's workout:

    Dumbbell laterals: 20x8/4/4
    Hammer curls: 40x6/3/1
    Bent over laterals: 10x17/8/6
    Lying EZ bar triceps extensions: 60x10/3/2
    Paused standing calf raises: 17
    Adductors: 30x8
    Abductors: 30x4
    Dorsiflexion: 18
    Hip flexion: 15x13
    Paused face pulls: 30x11
    Dumbbell wrist curls: 50x11
    EZ bar reverse wrist curls: 40x6/30x11
    Supination: 15x8
    Pronation: 20x15
    Leg extensions (3 second negative): 180x6/4/2/2
    Leg curls: 90x4/2/2
    Standing cable rotations: 40x5, 40x4

    All felt good.
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