Our Physical Fitness

[TiQuinn]

I am a creature of routine, so not doing my workout is not an option unless I am so sick that I am physically incapable - I think I've maybe missed one workout in the past year or so. This is actually a problem, because I will work out even when it would probably be healthier for me to rest. And I don't even like working out; it's just a thing that the doctor told me I have to do for my health so I do it.

I struggle with balance a lot. If get a stack of papers in to mark, I will not go to sleep until they are done, even if I am still marking at 4 AM with work the next day. If I'm painting the house I paint from sunup to sundown (this really annoyed my spouse). If I have a new batch of miniatures to paint, I paint pretty relentlessly. If I'm prepping a game, I'll have 20 pages of notes.

I'm trying to learn to let things go a little bit, but it's a project. I recognize that it's not great.

I struggle with this too. I know that I need to rest, and I know that progress is not going to fall off some illusory cliff for missing a day.

But I also know that sometimes I get busy at work and if I take a scheduled day off, and then the next day I get stuck at work and can’t work out, I feel anxious.

 

[Scribe]

Light stuff today. Heavy Chest tomorrow. Need to get more sun lol

 

[AlexofBarbaria]

Squat Day yesterday. The cardio I've been doing is paying off I think. Having no trouble with high rep squat sets (10+ reps). Still spikes my heart rate close to max but I'm not on the floor sucking wind or anything. Incline press felt pretty light also, maybe could've gotten 13 reps if I went all out for it.

Workout A
Barbell Squat - 225lb x 12, 9+3
Single-Leg Extension - 80lb x 10, 10
Single-Arm Dumbbell Row - 85lb x 11, 10
Incline Dumbbell Press - 120lb x 12, 9
Kettlebell Fly - 40lb x 8, 8
Cable Rope Pushdown - 67.5lb x 10, 7+3
Standing Single-Leg Curl - 55lb x 10, 8+2
Dumbbell Concentration Curl - 25lb x 20, 10+5+5
Thumbs-Up Lateral Raise - 35lb x 11, 7+4
Single-Leg Dumbbell Calf Raise - 35lb x 21, 12+9

 

[Mannahnin]

I was down with Covid from Saturday evening the 19th through Friday the 25th, but managed to get outside and get some sun and a little walking late in it.

This Saturday the 26th I got back to the gym for what was supposed to be a light session, but wound up doing some elliptical, machine chest flies for sets of 20 (last time I did those was 4 months ago for sets of 12 at the same 100lb weight), machine triceps extensions (again sets of 30 instead of 20 the week before, except for the third set when I bumped the weight from 50 to 65; this is a new machine and I like the disruption I'm getting from it, but I am also learning the motion), lateral raises (weaker than I used to be, but I haven't done them in close to a month and they haven't been a standby since Feb or March), and inclined dumbbell curls (the one exercise where I had a substantial weight and rep drop from last time). So a mixed bag of lost bicep and shoulder strength and increases/pent up energy everywhere else.

Of course I should expect some strength loss between the Covid and having lost weight recently. I had been stable around 182-185lbs for most of the last couple years but found myself dropping weight recently and decided to lean into it and cut a bit. Tentative goal of maybe 15% body fat by the summer (as gauged by my cheap digital scale, so probably not the most accurate, but something). I'm down to around 169-170 and under 18% by that measure. My gym schedule has been pretty disrupted and erratic since mid March between the hip injury (which is doing much better) and now Covid, so I'm champing at the bit to get back on it 3 or 4 days a week and try to arrest and hopefully reverse the strength loss while I'm cutting/getting leaner.

Chest/Shoulders.

Issue was 100% my form on those machines.

Glad you figured it out!

 

[Scribe]

Yesterday

Bike
Olympic Bar Curls
Face Pull
Pull Down

Dips (Body + 45, Body + 70, Body + 70)
Pull Ups
Bench (90, 140, 180)

Was quite happy at this point, no pain.

Flys (still less than I was doing)
Tri Extension
Inclined Press (getting fatigued, less weight)
Lateral Shoulders + Front Delt Raise

Called it there, left shoulder feeling great, right shoulder still improving.

Legs today, still planning on going to 2 a days, but I need to figure out how to break up the body over that plan.

 

[Zardnaar]

Weather's changing heading into winter.



I like the walks we have.

 

[Scribe]

Legs, just not that entertaining, but check the day off.

 

[darjr]

It was a good gym day yesterday. I’m tired but good.

 

[Scribe]

Current

Mon - Chest
Tue - Legs
Wed - Back
Thur - Legs
Friday - Shoulders/Chest
Sat - SKIP
Sun - Core/Total Body

2-a-day?

Mon - Cardio/Dead/Squat/Core - Chest
Tue - Cardio/Arms - Heavy Legs
Wed - Cardio/Dead/Squat/Core - Back
Thur - Cardio/Arms - Heavy Legs
Friday - Cardio/Dead/Squat/Core - Shoulder/Chest
Sat - Outside Hike/Walk/Sauna
Sun - Core/Total Body/Stretch (Yoga?)

Yeah? Thoughts?

 

[Evaniel]

Current

Mon - Chest
Tue - Legs
Wed - Back
Thur - Legs
Friday - Shoulders/Chest
Sat - SKIP
Sun - Core/Total Body

2-a-day?

Mon - Cardio/Dead/Squat/Core - Chest
Tue - Cardio/Arms - Heavy Legs
Wed - Cardio/Dead/Squat/Core - Back
Thur - Cardio/Arms - Heavy Legs
Friday - Cardio/Dead/Squat/Core - Shoulder/Chest
Sat - Outside Hike/Walk/Sauna
Sun - Core/Total Body/Stretch (Yoga?)

Yeah? Thoughts?

Is a day between those two leg days sufficient rest for you? I also notice (in the second scheme), that you have a day of "heavy legs" followed by a day of deadlifts and squats, followed by "heavy legs," followed by another day of deads and squats. That seems like a lot to me, assuming I'm not missing something.