Our Physical Fitness

[Scribe]

Good workout today.

I think I'm going to drop the Bench down a bit. I'm kind of stuck.
Dips, 110, fine.
Pull down, improved, felt solid at 180 x 8.
Cable Row - 220, this was too much. 210 was fine, so kinda in limbo.
Pec Deck - I did drop this down to 220, with a wider/fuller range of motion, felt better.
Incline Bench - Sameish, since I'm moving other stuff around its kind of a wash.
BoBR - Same, just getting tired at this point of the workout.
Incline Dumbbell - 9 x 90, felt real good.

Threw in some delt stuff, since I'm taking the weekend off to reset for the 'typical' schedule starting Monday.

Felt really good. Weekend will be renos and 'real life' job stuff.

 

[Jeremy E Grenemyer]

Today I dropped my fitness walking class.

But I did walk 1.6 miles.

I’m baffled as to why that class doesn’t ramp up brand new walkers slowly.

It’s—forgive me—balls out from week one.

 

[Scribe]

Anyone have a recommendation for calories calculator? I'm tired of eating all the time and looking to start the diet in Feb.

 

[darjr]

Anyone have a recommendation for calories calculator? I'm tired of eating all the time and looking to start the diet in Feb.

Macro Factor has been great for me.

 

[Mannahnin]

Breathing better and better. Sleep seems good too; finally got a new humidifier for the bedroom in the new place, too. Wednesday evening:

Smith barbell inclined bench: 100x12, 100x12, 100x10; increased weight, dropped reps by 2, 2, 1 from Sunday.

Machine biceps curls: 70x20, 70x16, 70x18; increased weight set 1, -2 reps set 2m +2 reps set 3

Hammerstrength overhead shoulder press: 50x11, 50x10, 50x9 +40x3; increased weight and dropped some reps from last week.

Lat pulldowns (narrow grip) 100x18, 115x15, 115x12 +100x3; first time getting back to these since the 22nd. Less weight and fewer reps, but not a giant drop. Form nice and strict.

Got in Friday evening and tried to go Sunday but the gym was shut down early for the blizzard. Boo.

Friday:
Smith barbell inclined bench: 100x12, 100x9, 100x9, 100x10; steady, dropped 3 reps, dropped 1 rep, added a fourth set to make up for it.

Hammerstrength overhead shoulder press: 50x9, 50x10, 50x10 +40x3; dropped 2 reps, held steady, added 1 rep.

(New) Triceps pressdown machine: 80x25, 110x18, 11x20

Chest and overhead seem to be stagnating a bit from Wednesday, but I didn't sleep the best Thursday night. Oh well. Onward.

 

[Evaniel]

Anyone have a recommendation for calories calculator? I'm tired of eating all the time and looking to start the diet in Feb.

I'm cheap and just use the free version of MyFitnessPal, but @darjr's recommendation for MacroFactor seems to be the popular choice.

 

[darjr]

Saturday was grapple drills in soft kit, the a Dominance workout, three rounds. Then drills in armor and practice in armor, not sure how many hours we did.

Sunday was grapple drills in soft kit, counted dominance workout four rounds, then takedown drills.

FYI I’m Fighting in Pendleton South Carolina in Carolina Carnage Feb 6-8 if anyone wants to see armored fighters in combat and skill events.

40 + teams at a fighting festival

Carolina Carnage - Palmetto Knights

 

[Scribe]

Upper, rock solid.

Summary after groceries, but weigh in was 192.4, going to push it this week, see if I can hit 194 next Monday as I begin to shrink the core.

Alright.

Bike
Curls - Just feeling more and more solid now that I'm actually training biceps...weird how that works.
Face Pulls - This is just to warm up the shoulders really, I'm not worrying about this at all.
Bench - Dropped 20 lbs, increased from 6ish/7ish to 9 reps. I just wasnt feeling the activation at the heavier weight, to few reps.
Dips - Still at 110, 9 reps.
Pull Ups - 8 x body, this is also kind of a warm up set really.
Pull Downs - 10 x 180. Finally increasing and feeling better here.
Incline Bench - Earlier in the workout due to machines in use. Up a rep. OK.
Row - Dropped from 220 last Friday, to 210. This just weirdly feels so much better. Smashed 10. I'll increase this to 215 on Friday.
Peck Dec - 225 x 8, REALLY focused on the negative. Later in the workout, felt real good.
BBoR - 185 x 9, thats one more rep.
Incline Dumbbells - 90 x 10. Yeah buddy. This goes up to 95s on Friday.
Delt Raise - Should this be Shrugs? Maybe? - 30s x 10 to cook the delts.
Delt Pull (Cable) - 20 x 10 each arm. Good.
Seated Bicep Preacher - 7 x 125
Tricep Pulldown - Dropped this a bit as well 87.5 x 10.

So I added a bit more delt/arm work, to really push things this week, as its my last week before I start to restrict calories a bit. If I can keep the recovery going I'll keep this volume which is deceptive, because most of this is just 1 set lol

 

[Mannahnin]

Looks good! I was lame and stayed home after work yesterday. Probably will get back in Wednesday after work. Still got a tiny bit of nagging congestion just hanging on and on...

 

[Evaniel]

Bench - Dropped 20 lbs, increased from 6ish/7ish to 9 reps. I just wasnt feeling the activation at the heavier weight, to few reps.

I've been doing 2 sets for most exercises (save for 1 set "finishers" for chest and back) for awhile now, and I've found something similar. One thing I might go back to for bench is having the first set be my "strength" set (4-6 rep range) and my second being a lighter and closer to failure set (8-10). For the last few months, I've just been doing both sets in the 6-10 rep range. It's...fine (?)...but I don't know that I'm making the same progress I have in the past.

(Congrats on the 90-95 lb incline press, btw ).

I skipped leg day on Sunday; my back was bothering me when I woke up. I don't regret it. I went in last night to run a mile and make sure I hit my steps, but now I have a cough. I'm going to see how I feel tonight for an upper body session.