Our Physical Fitness

Saw an interesting interview with a molecular exercise physiologist about strengthening tendons.

Basically the optimal way to strengthen this type of tissue is quite different from muscle. What works best is short bouts of tension twice a day.

Interesting. Will take a look!
 

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Cannot wait to go to the gym today. I think we are at the point now where a day off is fine, but 2 just doesnt work for me and I need to burn that energy.
 

Someone about to suffer in 30 minutes.

well.jpg
 

Took it one plate easier.

Bike
Curls on Bar + 20
Face Pulls
pull downs

Dips + 70
Pull ups
Bench to 180, instead of 200.
Flys
Reverse Fly
Incline Press at 55s
Tri Extension
Delt Fly into Delt Raise to finish.

Dropping on the Bench felt soft, but I'm hoping to take it back up next week after my shoulder chills.

I also don't think I needed Dips at 90s yet.
 

Today was (all with 40 pound dumbbells)

Standard Curls: 8 reps x4
Hammer curls: 8 reps x4
Reverse Curls: 8 reps x 4
Triceps overhead: 13 reps x 3
Dips: 3 sets 18
One arm dumbbell row: 8 reps x 3
Reverse Fly: 7 reps x 3
Wide grip row: 7 reps x 3
Reverse grip row: 7 reps x 3
Squats: 12 reps x 3
Lunges: 8 reps x 3
Calf raises (no weight): 12 reps x 3
 

Legs today. Unfortunately it seems everyone's leg day aligned so it was an absolute cluster.

Bike
Hack
Dead +
Squat +
Extension +
Seated Press with Extra Reps.

No curl, or leg press, there was a literal line...

10 more minutes on bike, and called it.

Tomorrow, Glorious Back.

Back Day Fitness GIF by GYMREAPERS
 


Got in a decent session Friday night, another Monday evening, and I'm planning to hit it again tonight. I can't justify the expenditure on a more serious gym membership at the moment so I bit the bullet on PF, just so I'm not tied to going with my brother on his black card. Re-dedicating to going 3-4 times a week, which schedule I haven't really been maintaining since my hip injury. Hopefully I can stay consistent with that, plus my PT core exercises, plus maybe add some more walking outside now that the weather's nice.
 

Back day was pretty great.

Bike, Curls, Face Pull, Pulldown
Push-ups
Pull ups

Seated Cable Row
Bent over bar Row.
Rear Fly
Neutral Pull Down
Single arm row
Delt Raise into Front Raise
wider grip Pull down
Seated Curls

All felt pretty good. Push-ups instead of Dips.

Physio next week, Thursday for another look at this damn shoulder.
 

Last night was:
Elliptical warm-up
Smith machine barbell bench (which I hadn't done in quite a while) four sets with drop sets on the middle ones.
Dumbbell inclined curls four sets with drop sets on the middle ones
Triceps extension machine.

I miss my old, small, well-equipped and lightly-attended gym. :(
 

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