Our Physical Fitness

[Scribe]

I've not done it intentionally, but as part of trying to keep going with my shoulder tear. I would think there is a formula out there somewhere?

 

[Scribe]

Upper/Chest, remains good. I tried to sneak in some Shoulders, I will need to slowly increase on an Incline, my shoulders clicked so hard on military press.

 

[darjr]

This morning we warmed up with some grappling drills then hats on for three rounds of burpees, squat to toes, pushups, side planks, planks and something else I don’t remember.

Then we did practice in soft kit.

I was still pretty sore from last week but i got through it, it wasn’t pretty.

Tomorrow we get in armor!

It’s a “Dominus” workout.

 

[Mannahnin]

Wednesday I didn't get in due to other factors, but I got in Thursday night for the first de-load session.

Basically did all 6 of my current mainstay upper and back exercises in 45 minutes or so, as opposed to the usual 3-4 in an hour+, by doing them substantially lighter and not approaching failure. Three sets of each with no drop sets. My rest breaks were MUCH shorter.

• Lat pulldowns 105x16, 105x16, 105x16
• Smith inclined barbell bench 70x14, 70x14, 70x14
• Machine biceps curl 50x20, 60x16, 60x16
• Machine overhead press 35x16, 45x12, 45x12
• Machine triceps extensions 47.5x20, 55x20, 65x25
• Rear delt flies 60x12, 70x12, 70x12

It was definitely fun and much less of a slog, though of course part of me wants to push harder and get the "real" numbers. I figure I'll do 1-2 more sessions like this and then get back to progressive overload.

Saturday did pretty much the same. In theory, from most of the recommendations I've seen, the second de-load should be lighter than the first, but I kept it pretty even. Still quick and fun for the amount of sets.

• Smith inclined barbell bench 70x14, 70x14, 70x14
• Lat pulldowns 105x14, 105x16, 105x16
• Machine biceps curl 50x20, 60x16, 60x16
• Machine overhead press 35x16, 45x12, 45x14
• Machine triceps extensions 50x25, 60x25, 65x20
• Rear delt flies 70x12, 60x12, 70x12

 

[darjr]

Yesterday we did a tabida workout in lowers and helmets. Then I did pole arm drills and ladders.

 

[Scribe]

I wish I had a place to determine by body fat percentage but it looks like I'd have to travel a few hours. LAME.

No work over the weekend, Upper/Chest this evening after I move my son out. Slept bad, as per usual, I really need to find a solution.

 

[Mannahnin]

I wish I had a place to determine by body fat percentage but it looks like I'd have to travel a few hours. LAME.

No work over the weekend, Upper/Chest this evening after I move my son out. Slept bad, as per usual, I really need to find a solution.

I bought a cheap digital scale with an app that does a bioelectical impedence measurement, but I think the accuracy is only so good. Not as good as a DXA, which I'll bet is what you're looking for. BIA is apparently at least pretty good for confirming trends, whether the % is going up or down.

 

[Scribe]

Not as good as a DXA, which I'll bet is what you're looking for.

Yeah they have this a few hours away, and I actually may be there in a month or so, maybe I'll check that out.

Upper/Chest was OK. Too late, diet was off Sat/Sun/Today, and I had a bunch of disruption today.

Tomorrow, Legs, and I start lining up Contractors to get Renos going.

 

[Evaniel]

Yeah they have this a few hours away, and I actually may be there in a month or so, maybe I'll check that out.

Upper/Chest was OK. Too late, diet was off Sat/Sun/Today, and I had a bunch of disruption today.

Tomorrow, Legs, and I start lining up Contractors to get Renos going.

Do you have a goal for BF%? What do you estimate is your current BF%?

 

[Mannahnin]

Saturday did pretty much the same. In theory, from most of the recommendations I've seen, the second de-load should be lighter than the first, but I kept it pretty even. Still quick and fun for the amount of sets.

• Smith inclined barbell bench 70x14, 70x14, 70x14
• Lat pulldowns 105x14, 105x16, 105x16
• Machine biceps curl 50x20, 60x16, 60x16
• Machine overhead press 35x16, 45x12, 45x14
• Machine triceps extensions 50x25, 60x25, 65x20
• Rear delt flies 70x12, 60x12, 70x12

Monday evening, last of three deload days. Added a little legs, kept everything else pretty even. Chest and biceps and rear delts felt more demanding this time, though; not sure why. Spent closer to an hour.

• Smith inclined barbell bench 70x14, 70x14, 70x14
• Lat pulldowns 105x16, 105x16, 105x16
• Machine triceps extensions 50x25, 60x25, 65x25
• Machine biceps curl 50x20, 60x16, 60x16
• Machine overhead press 35x16, 45x15, 45x12
• Rear delt flies 60x15, 70x15, 70x12
• Hack squat 105x6, 105x6, 105x8

Next session will be Wed or Thurs, plan is to go back to three exercises per session (plus legs on Sat, Sun, or Monday depending on what else I'm doing), going to failure or close and working on progressive overload.