Our Physical Fitness

[Scribe]

Extension - 340 x 10 - Great push here.
Seated Calf Raise 160 x 8
Dead 225 x 8 - OHHH Man, this was my back after.

I think I'm still feeling the tightness from Wednesday when my back seized up, so the rest of the workout was very deliberate and careful.

Squat 345 x 8
Hack 410 x 10 this felt super easy, have to go up next time.
Curl - 130 x 9 - Fine.
Decline Bench Situps - 15, but with my lower back being sad I didnt push it.
Leg Press - 16 Plates for 9

 

[Evaniel]

Back at stupid student gym today as townie gym is closed. Thankfully, the lot is open and it’s not too busy over break.

Upper 2
Monday, December 29, 2025 at 12:22 PM

Bench Press (Smith Machine)
Set 1: 245 lb × 8
Set 2: 245 lb × 7

Pull Up
Set 1: +45 lb × 7

Seated Row (Cable)
Set 1: 180 lb × 12
Set 2: 190 lb × 12

Lateral Raise (Machine)
Set 1: 115 lb × 10
Set 2: 115 lb × 10

Incline Curl (Dumbbell)
Set 1: 40 lb × 12
Set 2: 40 lb × 9

Triceps Pushdown (Cable - Straight Bar)
Set 1: 90 lb × 11
Set 2: 90 lb × 11

Chest Fly (Dumbbell)
Set 1: 50 lb × 15

 

[darjr]

Soft kit training for throws and strategies in melees Saturday. I’ve been running too. Sunday was full kit but I immediately started cramping all over. Been a while since I had that issue.

 

[Scribe]

Lateral Raise (Machine)
Set 1: 115 lb × 10
Set 2: 115 lb × 10

This for Delts?

 

[Scribe]

 

[Evaniel]

This for Delts?

Yuuuup. It's a machine, so the weight is arbitrary. I like it because it's hard for me to not want to use momentum with dumbbells for side lateral raises. And with the 5 lb increments, it's hard to meaningfully progress in a way that doesn't feel...janky...whenever I upgrade. I've been using 35 lb dbs for side lateral raises, but they feel a bit too heavy. 30 feels to light, though?

 

[Scribe]

OK.

Weigh In: 187.4

Bench 300 x 9
Dips 100 x 7.
1.5 Pull Down 180 x 7
Pec Deck, 235 x 8.
Cable Row, 200 x 10. Tried 220, it wasnt happening.
Incline Bench, 200 x 8.

Incline Dumbbell Press, 100s x 6!

So that was the goal in the Summer, and we got there!

2 x Delt Raise 30s x 8.
1 Standing Curls, 35s x 10
Tricep Press, 90 x 8
BBoR at 185 x 8.

I'm feeling like this is the truth. I wish I had been doing this for the last 5 years.

 

[Scribe]

I like it because it's hard for me to not want to use momentum with dumbbells for side lateral raises

Try holding it at the top. That helps me stop the swinging/cheating, and it is really the only way I can really activate the delts without my shoulder joint coming into play.

 

[darjr]

Ran on the assault runner today. Wow does it hit different.

 

[Evaniel]

OK.

Weigh In: 187.4

Bench 300 x 9
Dips 100 x 7.
1.5 Pull Down 180 x 7
Pec Deck, 235 x 8.
Cable Row, 200 x 10. Tried 220, it wasnt happening.
Incline Bench, 200 x 8.

Incline Dumbbell Press, 100s x 6!

So that was the goal in the Summer, and we got there!

2 x Delt Raise 30s x 8.
1 Standing Curls, 35s x 10
Tricep Press, 90 x 8
BBoR at 185 x 8.

I'm feeling like this is the truth. I wish I had been doing this for the last 5 years.

Dang, dude! Them presses! What's a "Tricep Press?" Machine? Dumbbells? Close-grip?