Our Physical Fitness

[Scribe]

OK after some research, I think for my Lats I need to change up my focus it seems.

I need to work more on the stretch, which means I need to alter how I'm doing Pull Downs, I need to go back to Bent Over Single Row, and I need to figure out the Bent Over Barbell Row.

Hmm.

 

[Evaniel]

OK after some research, I think for my Lats I need to change up my focus it seems.

I need to work more on the stretch, which means I need to alter how I'm doing Pull Downs, I need to go back to Bent Over Single Row, and I need to figure out the Bent Over Barbell Row.

Hmm.

That all makes sense. I haven't done B-O BB Rows in awhile; they're one of those exercises that's too easy for me to get in my head over: "am I cheating? Is my back rounding? Are my knees supposed to move? Am I feeling this the right way?"

 

[Scribe]

That all makes sense. I haven't done B-O BB Rows in awhile; they're one of those exercises that's too easy for me to get in my head over: "am I cheating? Is my back rounding? Are my knees supposed to move? Am I feeling this the right way?"

Right? Last time I did it, I was messed right up for a good 4 days. I think I blamed it, when it was actually the Sauna I did after.

So we give it another go, and see what happens.

 

[Scribe]

Legs. Was fine. I think I'm going up to 16 plates on Leg press on Tuesday.

Feeling at pretty much empty tank otherwise. Stress been high, sleep poor. I have next week off to reset.

EDIT: Some random thoughts with my protein drink...

I still need to get after these areas. This is where I can still make some likely bigger weight gains, before I start losing weight.

Core (sigh)
Shoulders/Traps (this will hurt)
Arms, I never really isolate and work on their own.
Back (thickness).

My legs will keep growing, but my pants are already getting tight lol

Then

Diet (big sigh! lol)
Cut/Cardio/Increase reps.

The universe is telling me something, if I can get something like this going.

 

[Mannahnin]

Monday night followed the plan, though the leg equipment was surprisingly busy and I wound up subbing a couple of sets of leg press for hack squats:

• Lat pulldowns (narrow grip) 110x20, 120x16, 120x12 +105x6, 120x10 +105x4 +90x7. Added 3 reps set one, 1 rep set two AND didn't need to rest pause (last session was a regression), 1 rep set three, and a couple on the third set. I've been bouncing back and forth on this one the last few sessions.
• Machine triceps extensions 90x28, 90x28 +80x10, 90x22 +80x8. Added 2 reps sets 1, 1 rep set two, then dropped a bunch of reps on set 3. Maybe that de-load/break is a good idea.
• Machine overhead press 50x12, 60x9 + 45x4, 60x7 +45x4 +30x6, Lost 4 reps on set one, 2 on set two, and 2 total reps across set three. Again a bit of a performance crash which makes me think a rest is good.
• Leg press 347x15 + calf raises, 437x15 + calf raises. I REALLY didn't want to do these but rallied.

Last night I got back to hitting this set of three heavy again (no legs; planning for those tomorrow or Sunday morning) .

• Lat pulldowns (narrow grip) 110x21, 120x16, 120x13 +105x5, 105x12+90x6. Compared to the 8th added 1 rep set one, kept the same set two, added 1 rep set three but dropped a drop set rep, and accidentally did lower weight on set 4. Overall slightly less weight total due to the last set, but added a little in the first three working sets, and I felt like my tempo was better, with fewer pauses, so definitely happy.
• Machine triceps extensions 90x28, 90x28 +80x10, 90x22 +80x10. Kept the same as last time except added 2 reps to the final drop set. And I think my tempo was a little better. Definitely hard work, though!
• Machine overhead press 50x13, 60x10 + 45x5, 60x8 +45x5 +30x6. Added a rep or two for every set except the final drop set, though TBF my numbers were down a little on the 8th from prior days. Overall still certainly happy.

I managed to knock this out in closer to 40 minutes, as well, which was nice.

 

[Scribe]

After watching a bunch of videos I think Barbell Bent Over Row being skipped was an error on my part.

I also saw a video describing how squats pressure the whole spine, and this activation saps you for real back work so I may change things up in that regard as well.

 

[Evaniel]

After watching a bunch of videos I think Barbell Bent Over Row being skipped was an error on my part.

I also saw a video describing how squats pressure the whole spine, and this activation saps you for real back work so I may change things up in that regard as well.

I've switched to hack squats and never looked back. You're making me want to swap B'bell BO Rows back in now.

shakes fist

 

[Scribe]

I've switched to hack squats and never looked back. You're making me want to swap B'bell BO Rows back in now.

shakes fist

Yeah, I'm going to drop the Squats on Tuesday, add in BBoR on next Wed

 

[darjr]

After watching a bunch of videos I think Barbell Bent Over Row being skipped was an error on my part.

I also saw a video describing how squats pressure the whole spine, and this activation saps you for real back work so I may change things up in that regard as well.

Not sure about the pressure thing, wouldn’t be surprised though, but it absolutely saps your stabilizer muscles and core.

 

[Scribe]

Not sure about the pressure thing, wouldn’t be surprised though, but it absolutely saps your stabilizer muscles and core.

Yeah I probably paraphrased it incorrectly but the whole back is engaged in that stabilizing which at least marginally is going to suck up your reserves. Since I go Chest, Legs, Back, Legs, Chest, generally, this probably is delaying back development.

My legs and Chest are pumping so I really just need to shake it up.