Our Physical Fitness

[Scribe]

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

I'd guess, I'm around 20% but its a guess based on looking at some videos.

I want to lose a few pounds still probably, and get into 12-15% ish?

 

[schneeland]

I'd guess, I'm around 20% but its a guess based on looking at some videos.

I feel there's a pretty wide range of pictures and videos out there, but I recently stumbled over one I found quite solid (though the creator seems more lenient regarding people taking steroids than I am):



That being said, I concur with @Mannahnin's observation: a scale with body fat function works well enough to determine trends. I have an Omron BF511 (no app, but I prefer that anyway and enter my measurements into an Excel file). Variance is quite high (BF measurements going up and down by up to 1.5% after a week), but overall the range seems correct.

I want to lose a few pounds still probably, and get into 12-15% ish?

I feel that's possible (especially with the workout load you and others here have), but will require a bit of diet planning - personally, I already had to restrict a few things (mainly sugar, and also carbohydrates in general) to even get below 25%.

 

[Mannahnin]

I'd guess, I'm around 20% but its a guess based on looking at some videos.

I want to lose a few pounds still probably, and get into 12-15% ish?

If you're 20% and aiming for 15%, and you currently weigh 185, that's about ten pounds of fat to lose, right? Assuming you don't lose any muscle. Definitely doable with diet discipline.

My scale has shown me between 17% and 18.5%ish for most of the year, but I understand BIA often errs on the low side.

 

[Evaniel]

If you're 20% and aiming for 15%, and you currently weigh 185, that's about ten pounds of fat to lose, right? Assuming you don't lose any muscle. Definitely doable with diet discipline.

My scale has shown me between 17% and 18.5%ish for most of the year, but I understand BIA often errs on the low side.

What kind of scale are you using? I'm asking you and @Scribe about this stuff because I'm--very reluctantly--getting back to cutting and would like to make sure I'm not losing too much muscle. Like Scribe, I'm guessing I'm around 20%.

 

[Mannahnin]

What kind of scale are you using? I'm asking you and @Scribe about this stuff because I'm--very reluctantly--getting back to cutting and would like to make sure I'm not losing too much muscle. Like Scribe, I'm guessing I'm around 20%.

This cheap one.

https://www.amazon.com/gp/aw/d/B078HW8BPY/?_encoding=UTF8&pd_rd_plhdr=t&aaxitk=3ca120c1d2904bb8cfe99fdad2ff57cf&hsa_cr_id=0&qid=1765907787&sr=1-1-9e67e56a-6f64-441f-a281-df67fc737124&ref_=sbx_s_sparkle_sbtcd_asin_0_title&pd_rd_w=nByhT&content-id=amzn1.sym.9f2b2b9e-47e9-4764-a4dc-2be2f6fca36d%3Aamzn1.sym.9f2b2b9e-47e9-4764-a4dc-2be2f6fca36d&pf_rd_p=9f2b2b9e-47e9-4764-a4dc-2be2f6fca36d&pf_rd_r=ZWT8K174CZYS5SPQ9RK7&pd_rd_wg=LZnfv&pd_rd_r=adeff61e-d5b0-447e-83f8-7f01fc8d3220&th=1

 

[Evaniel]

Upper 2
Tuesday, December 16, 2025 at 5:41 PM

Bench Press (Barbell)
Set 1: 225 lb × 10
Set 2: 225 lb × 8

Pull Up
Set 1: +35 lb × 9
Set 2: +35 lb × 7

Overhead Press (Dumbbell)
Set 1: 60 lb × 10
Set 2: 60 lb × 10

Seated Row (Cable)
Set 1: 190 lb × 9
Set 2: 190 lb × 8

Preacher Curl (Dumbbell)
Set 1: 30 lb × 8
Set 2: 30 lb × 9

Triceps Pushdown (Cable - Straight Bar)
Set 1: 90 lb × 12
Set 2: 90 lb × 12

Lateral Raise (Dumbbell)
Set 1: 35 x10, drop set

Had to take the weekend off on account of commencement (grumble grumble student gym). Not as disappointed as I thought I’d be. This was the first time in half a year (?) that I’ve benched (that wasn’t a smith machine or dumbbells). I didn’t lose quite as much strength as I thought I would have.

 

[Scribe]

Legs, 250 extensions was the new highlight. Knees didn't feel amazing but they will survive I think.

Otherwise, I once again lament that I need to start core for real.

I hate core... lol

 

[Mannahnin]

Legs, 250 extensions was the new highlight. Knees didn't feel amazing but they will survive I think.

Otherwise, I once again lament that I need to start core for real.

I hate core... lol

I'm... kind of looking forward to resuming my core exercises from PT? I kept up a good habit of doing them first thing on waking this Summer and into the Fall, until it got really cold in the mornings. Heat is included in the new place I'm moving into in a couple of weeks, so I can justify using the heat a little more.

 

[Scribe]

Upper/Back. I'm getting frustrated with the lack of development. I demand lats grow.

So I'm going to change it up starting next week, and figure out what I'm doing wrong.

 

[Mannahnin]

Sunday 12/7:

• Smith inclined barbell bench 70x23, 90x11 +80x5, 90x9 +80x5 +70x4, 70x15. Added 2 on set one, 3 net on set two, dropped 1 rep on three, added 1 rep on the bonus fourth set. So more or less back to where I was two sessions ago, though I think the tempo is a little better, with fewer pauses. Which I'm pretty happy with, especially since the scale this morning said I dropped a couple of pounds again. I've been trying to eat heavier and also including a little more junk food, but it's not sticking.
• Machine biceps curls 60x30, 70x26, 70x24, 70x20 +80x1 (whoops) +60x7 +50x10. Added 4 reps on opening set (getting up to 30 I will plan to increase weight again), 2 on sets two , added 1 rep on set three, dropped ~ a rep on set four. Still having to fight for the last reps. Smoothing the tempo a little bit, still having to pause on some.
• Machine rear delt flies 82.5x18, 80x16, 77.5x17. Added 2 reps to set one and 1 to set three.

Ok, I had my three deload sessions, which were fun, but now back at it hard. All six Smith machines, both fly machines, and the biceps machine were occupied when I got there, so I had to wait around a bit, but finally got in.

• Machine biceps curls 60x30, 70x22, 70x20, 70x16 +60x5. Fewer reps on every set than on my last heavy session (the 7th) for these exercises. But I think I had fewer pauses/smoother tempo.
• Smith inclined barbell bench 90x11+80x6, 90x11 +80x7, 90x9 +80x5, 70x12. Dropped the opening set at 70 and replaced it with another working set + drop set. Did a couple more reps at the working set weights compared to the 7th, dropped 3 reps on the bonus closing set.
• Machine rear delt flies 70x20, 80x16, 80x14. A little less than where I left off on the 7th.

This wound up again taking close to an hour again for just three exercises. Failure + drop sets still requires lots of rest, whodathunk it?

As previously mentioned my sleep has been a bit better in recent weeks, so I'm trying also to force myself to get more calories to support growth. Fingers crossed for my progressive overload over the next 3-4 weeks!