Our Physical Fitness

[Mannahnin]

Had PT yesterday, and the gym last night. Also started doing my at home PT exercises in the morning, after breakfast.

Gym was elliptical warmup, three sets of machine chest press with a drop set on the third to match the prior rep count, three sets of cable row, pushing for extra reps on the third, three sets of hack squats (still very low weight but went ass to grass very low controlled ROM and managed a couple more reps than last time), and three sets of machine tricep extensions, and I think I like this machine- my tris felt sore after the second one. Looking forward to the DOMs today.

Got to the gym last night for my A routine. Adding a bit more volume as soreness decreases. To start with, I'm doing a technique where I rest 20-30 seconds after the second set and do mini-sets of 2-3 reps until I get the same number of reps as the first set.

E.g. on the rope pushdown I got 13 reps on the first set. On the second set I only got 8, so 5 more to go to match 13. I took a short rest then got 3 more, then another and got the last 2.

I see those called myoreps, and doing those mini-sets of them to equal the reps of your first set a "myorep match" set.

 

[AlexofBarbaria]

I see those called myoreps, and doing those mini-sets of them to equal the reps of your first set a "myorep match" set.

That's the one. I definitely like having a set number of reps to aim for when doing myoreps/rest pause.

 

[Scribe]

Shoulder/Chest day down. Shoulder hates doing Dips. Oddly it feels way worse when I have no weight added, throwing in a 45 takes most of the pain away.

No idea how that works.

Depending on weather, cardio/core day tomorrow.

 

[Scribe]

Sat - Walk with wife.
Sun - Cardio, Core, bit of lighter upper body, just a mix to limber up.
Today - Brutalized my chest. Hour and a half. 50 50 on if I hurt my other shoulder.

If so, man will I be sad lol.

 

[AlexofBarbaria]

Didn't have time to log yesterday, but made it to the gym on Saturday:

Workout B:
Barbell Split Squat - 155lb x 12, 10
Seated Dumbbell Shoulder Press - 110lb x 10, 7
Lat Pulldown - 160lb x 10, 10
Seated Cable Row - 140lb x 11, 9
Leverage Decline Chest Press - 230lb x 8, 180lb x 10 -- (going to do a drop set here from now on, I lose so much strength between set 1 and 2)
Decline Situp - 25lb x 12, 10
45° Hyperextension - 50lb x 10, 10
Incline Dumbbell Curl - 60lb x 11, 8+3
Single-Arm Cable Overhead Triceps Extension - 17.5lb x 13, 10+3
Seated Machine Fly - 150lb x 10, 6+4
Single-Leg Dumbbell Calf Raise 35lb x 16, 13+3

 

[darjr]

I finally figured out a way to work on my rear delts. Holy cow they blew up during the workout like never before. I’m overly jazzed about this.

 

[AlexofBarbaria]

I've been thinking about setting some strength goals.

There's a site called Strength Level which lays out Beginner/Novice/Intermediate/Advanced/Elite numbers for all the common exercises, supposedly based on the logs of 13m+ users.

ExRx also has strength standards, but only for the power/weightlifting assistance lifts, "based on nearly 70 years of accumulated performance data". They're pretty close to the Strength Level ones, which gives me more confidence in the Strength Level standards for other exercises.

Unfortunately I'm just over Intermediate level on all my main lifts, so I can't use those as goals. Then there's a HUGE jump to the Advanced numbers, so those wouldn't be S.M.A.R.T. goals.

The only semi-realistic one might be the Squat. I'm at 225lb x 10 (and should get 11-12 next workout). According to the Strength Level 1RM calculator I'd need 285 x 10. That's quite a ways away, but we'll see.

 

[AlexofBarbaria]

I finally figured out a way to work on my rear delts. Holy cow they blew up during the workout like never before. I’m overly jazzed about this.

New exercise or just mind-muscle connection?

 

[darjr]

New exercise or just mind-muscle connection?

New way to do face pulls. Just f’ng around and two sets my delts were swole.

Bent over cable face pulls with elbow up. Narrow to wide “grip”.

It was wild. I rarely have that happen, a new movement be so good.

 

[Scribe]

Legs, fine.

Shoulders are going to be fine. I'm going to scheduled another acupuncture session and hit both sides, but I think I just need to step away from the chest machines, they isolate too hard on the joints.