Our Physical Fitness

[Scribe]

Maybe best Chest day yet? 290 on the Bench, feeling good.

 

[Evaniel]

@Scribe: dang, dude! Congrats!

 

[Scribe]

View attachment 423328
@Scribe: dang, dude! Congrats!

We will get there! (I wont, my knees would explode, but the sentiment!)

 

[schneeland]

Maybe best Chest day yet? 290 on the Bench, feeling good.

Man, you bench more than I was deadlifting and squatting even when I still considered myself fit! I feel like a low-level guard meeting the veteran adventuring party

 

[Scribe]

Man, you bench more than I was deadlifting and squatting even when I still considered myself fit! I feel like a low-level guard meeting the veteran adventuring party

To be clear, we are likely approaching max, thats not 3 x 10 reps at that weight, but I am surprised. I think my shoulder was holding me back way way more than I could appreciate.

 

[Mannahnin]

Tuesday night aimed for usual upper body trio and maybe something extra if I had time, but the triceps machine kept getting occupied, and I ran out of time waiting for it. I did sub in another exercise while waiting.

• Smith inclined barbell bench 70x22, 90x10 +80x5, 90x8 +80x3 +70x5. Tiny advance from Sunday. Added 1-2 reps in three places, dropped a rep in two places.
• Machine biceps curls 57.5x25, 70x22, 70x20, 70x18 +60x7 +50x7. Advanced in reps on 4/6 sets, held steady on the other two.
• Machine rear delt flies 80x15, 80x14, 70x15. Added a little weight and reps compared to last time.

Wednesday evening Nov 26 went with a set of exercises intended to be complementary to the previous night.

• Machine triceps extensions 87.5x28, 90x25 +80x10, 90x24 +80x10. Advanced weight on the first set, reps on the second and third, compared to last time.
• Lat pulldowns (narrow grip) 105x18, 120x12 +3 (rest pause), 120x10 +105x7 + 90x7 (drop sets). Added 2 reps on the opening set but dropped reps on the second and third compared to last time. Not sure whether just weak from lingering traces of illness or screwing up on my form somehow?
• Machine overhead press 45x18, 60x12, 60x9 +45x4 +30x5 (drop sets). Advanced reps on set 1, held steady on 2, lost a little ground on set 3 but added more reps in the drop sets.

I think I'm going to try to mostly program these six exercises for a couple of months, with at least one heavy leg exercise on the weekends as I have in the past. I'm trying to be more consistent on my exercises than I have been earlier this year at PF, and buckle down on progressive overload. Also trying to eat a little more to support moderate weight gain for growth.

Friday late morning Nov 28:

• Smith inclined barbell bench 70x21, 90x11 +80x6, 90x9 +80x4 +70x5. Dropped a rep on the opening set but added a rep on set 2 and two reps on 3. Progress!
• Machine biceps curls 60x22, 70x22, 70x21, 70x19 +60x7 +50x8. Advanced weight on opening set, steady on reps set 2, added a rep set 3, and two reps on set 4.
• Machine rear delt flies 82.5x15, 80x15, 70x16. Added weight all three sets and a rep each on sets 2 and 3.

Sunday morning Nov 30:

• Smith inclined barbell bench 70x22, 90x11 +80x5, 90x9 +80x5 +70x5. Added a rep back on the opening set, dropped one on set 2, added one on set 3. Pretty steady. I did feel like my form/tempo was slightly better this time, though.
• Machine biceps curls 60x24, 70x23, 70x22, 70x21 +60x8 +50x9. Added 2 reps on opening set, steady on reps set two, 1 each on sets two and three, and a total of 4 reps on set four.
• Machine rear delt flies 82.5x16, 80x16, 77.5x16. Added weight on the third set and a rep to all three sets.
• Hack squat 105x14, realized the stops were set so I wasn't getting as deep and removed those. 125x10, 125x15 at full depth. Last did those Nov 16 before I got sick, but I added 2 reps on the opener, 1 on set two and 2 on set 3. Got some good wobbliness and later soreness.

I'd like to do triceps, pulldowns, and overhead press tonight, but we'll see what fits in the schedule. I kind of like the shift to offset triceps by a day from my inclined bench. I also like adding the rear delt fly to my regular rotation because (as I think a lot of people have) my front delts do seem significantly more developed than my rear. I suspect one reason my chest isn't more developed is that my front delts naturally take on more of the load than I want them to.

 

[Hamilburg]

Did my first jog post race yesterday. Kind of amazing how much residual aches are still in the legs to be worked out after a week of rest. (was supposed to start easing back into it earlier, but came down sick in the middle of the week).

 

[Scribe]

So, took 3 days off. Not a fan.

Chest today, super solid again. I am however going to change up Friday from a Chest/Back, to Shoulders/Chest.

Legs stay the same for now, and Wednesday remains Back/Chest.

 

[Evaniel]

I'm back to it tonight after a week off. I also stopped taking creatine over that break, so I'm curious what my strength levels will be when I go back. I'm feeling pretty confident with the Upper/Lower 4x/week split, so I'm excited about that.

Now that I'm on the other side of Thanksgiving, though, I'm back to wondering about cutting. I was originally thinking of waiting until the new year to diet, but I'm not doing any significant travel over X-mas break. It seems like now may be a good time to start.

 

[Mannahnin]

Monday evening:

• Lat pulldowns (narrow grip) 105x20, 120x15, 120x13 +105x5, 120x10 +105x7 +90x7 (drop sets). Added 2 reps on the opening set, and improved on the following sets as well compared to last time.
• Machine triceps extensions 87.5x30, 90x26 +80x10, 90x26 +80x10. Advanced two reps on the first set, 1 rep each on the second and third, compared to last time.
• Machine overhead press 45x19, 60x12, 60x11 +45x6 +30x6 (drop sets). Advanced 1 rep on set one, held steady on two, and added a total of 5 across set three.

My quads have also been vehemently complaining when I stand up from a chair or otherwise mildly exert them, so I'm happy about my hack squat work on Sunday.