Our Physical Fitness

I finished up 3 months of consistent training last week, took a week off, now starting a new routine!

I gained 18 pounds Bit more than I was expecting. The first 8 or so was just getting back to my normal/maintenance weight though.

Before and after pics:

I've definitely put on some fat, but according to the Navy calculator (the one that uses waist and neck size) I'm at 16%, not terrible. So I've decided to bulk 3 more months and try to put on another 10lb or so. Then I think I'll get a DEXA scan to get an accurate bodyfat percentage reading. Never had one before.

AlexofBarbaria said:

I've also been doing something new this past week: an isometric contraction routine to strengthen the elbows (and hopefully add some arm size). I simply press one hand against the other (contracting the triceps of the top hand and the biceps of the bottom) as hard as I can for 30 seconds. I do 3 sets for each arm, one round each at 3 elbow angles: about 120°, 90° and 60°. With a 1 minute rest between rounds, it takes 5 minutes total. I do this twice a day, skipping the evening one on days I workout.

Click to expand...

Also have an update about this isometrics routine. I gained 3/8" arm size. Based on how fast they typically grow (not fast), much of that must be due to the isometrics. My curling strength has also shot up. So I'm going to continue with this for 3 more months (even though it's getting tedious, tbh). The tendon gains I can't really measure, so I'm just going to assume that's happening as a bonus.

Made it to the gym today as planned.

Everything was mostly light, slow, full range of motion, almost stretching kind of stuff. Came home, quick recovery drink then Sauna, and I only lost a few pounds, even though I sweat a ton. Its a bit weird. I used to be able to lose easily 5-8 pounds of fluid, and now its like 'no sorry, here's 2 tops' which I dont get but whatever I guess.

Sun finally came out but looks like we are going into a week of rain? Not cool.

Nothing major on Sunday.

Monday, Chest Day Best Day.

75s on Dips
250 on Chest as foretold.
75s on Incline. It was late in the session however and my hand gave out.

Otherwise all good EXCEPT!

I'm still gaining weight lol

Yesterday was a twofer. Cardio, a run then lots of calisthenics for cardio.

Later I hit the gym for the lifting.

Scribe said:

Nothing major on Sunday.

Monday, Chest Day Best Day.

75s on Dips
250 on Chest as foretold.
75s on Incline. It was late in the session however and my hand gave out.

Otherwise all good EXCEPT!

I'm still gaining weight lol

Click to expand...

Nice work here! 250 is a fun benchmark. NOW IT'S TIME FOR 275!!!!

Tuesday Push
Tuesday, June 24, 2025 at 5:07 PM

Overhead Press (Smith Machine)
Set 1: 95 lb × 15
Set 2: 95 lb × 15
Set 3: 95 lb × 15

Chest Dip
Set 1: +75 lb × 10
Set 2: +75 lb × 10

Triceps Extension (Cable)
Set 1: 110 lb × 15
Set 2: 110 lb × 14

Lateral Raise (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 13

Push Up
Set 1: 54 reps

I had to skip Saturday’s upper body session (took my son to WWE the night before and was a zombie most of the day). So I was a little nervous coming in today. I felt great, though, and I was able to up the weights and reps. I think I’ll stick with the weight and reps on the dips and side laterals until I feel a bit more comfortable in my form at this weight.

Progress!

Evaniel said:

Push Up
Set 1: 54 reps

Click to expand...

I've been on Wegovy for about six months and have lost 16kg (35 lbs). Feeling better than I have for 20 years.

My exercise at the moment is pretty much just weights, in order to maintain/rebuild muscle in my arms.

Current workout is with a single dumbbell (17.5kg/39lbs).

3 sets each:

5 bicep curls (each arm)
10 overhead triceps extension
5 shoulder press (each arm)

M.T. Black said:

I've been on Wegovy for about six months and have lost 16kg (35 lbs). Feeling better than I have for 20 years.

Click to expand...

Congrats! That's awesome.

Legs and Core.

Gym was very busy, but got everything in I wanted to.

Bike
Hack
Calf Raise
Extension
Curl
Dead
Squat
Seated Press - Not plates.
Leg Press? - Plates

Side Core
Leg Raise

I'm on holiday last week of July, so I'm trying to 'peak' at that point.

Since I tried and failed on the morning workouts, and its just never going to be a thing, the only options are.

1. Calorie restriction (booo hiss!)
2. Running in the evening to burn a few more calories off, and get that total body movement thing going.

I'm not pumped on either option.