Our Physical Fitness

Mannahnin said:

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.

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Monday night was another busy one in the gym; and I had to both wait and switch around the order.

• Machine overhead press 50x15, 60x12 +45x6, 60x10 +45x5 +30x5. Added a rep or two for all three.
• Lat pulldowns (narrow grip) 110x22, 120x12 +105x5, 120x12 +105x6, 120x12+105x6 +90x5. Overall an extra rep or two each round, and went back up to 120 as the starting point for the final.
• Machine triceps extensions 90x29, 90x29 +80x10, 90x23 +80x10. Added a rep to each round, but I hurt my right rhomboid or trap. I've had a nasty knot since this session that I've been trying to massage out and finally resorted to some ibuprofen this morning.

Did this in around 45min. Failed to do legs both due to time and pain. Sleep last night was pretty good. Weight down again this morning. :/

Yeah, this is feeling good.

Slept in later than I have in a year, so was pretty dehydrated. Packed in food and water all day, and was increasingly sore. Probably a win.

Legs today, sticking with this single set approach, tried to increase weights but being mindful of the fact I have little connective support in my knees.

Hack 410 x 10
Seated Calf Raise 160 x 8
Dead 225 x 8 - I am starting to blame my back for everything weak (like Lats yesterday)
Squat 345 x 8 - Pretty dizzy after this one.
Extension - 340 x 10 - Great push here.
Curl - 130 x 9 - Felt good.
Leg Press - 16 Plates 720 + whatever the platform is, for 7
Decline Bench Situps, I'll be honest this was a throw away I felt sick after the leg press and with the crunching on my stomach after I packed it in ready to throw up.

Other than the Leg Press, I feel like I could increase most of the weights here on Thursday if I end up going to the Gym on Christmas.

Scribe said:

Yeah, this is feeling good.

Slept in later than I have in a year, so was pretty dehydrated. Packed in food and water all day, and was increasingly sore. Probably a win.

Legs today, sticking with this single set approach, tried to increase weights but being mindful of the fact I have little connective support in my knees.

Hack 410 x 10
Seated Calf Raise 160 x 8
Dead 225 x 8 - I am starting to blame my back for everything weak (like Lats yesterday)
Squat 345 x 8 - Pretty dizzy after this one.
Extension - 340 x 10 - Great push here.
Curl - 130 x 9 - Felt good.
Leg Press - 16 Plates 720 + whatever the platform is, for 7
Decline Bench Situps, I'll be honest this was a throw away I felt sick after the leg press and with the crunching on my stomach after I packed it in ready to throw up.

Other than the Leg Press, I feel like I could increase most of the weights here on Thursday if I end up going to the Gym on Christmas.

Click to expand...

My dude can press!

What's your diet/calories looking like these days?

Scribe said:

Yeah, this is feeling good.

Slept in later than I have in a year, so was pretty dehydrated. Packed in food and water all day, and was increasingly sore. Probably a win.

Legs today, sticking with this single set approach, tried to increase weights but being mindful of the fact I have little connective support in my knees.

Hack 410 x 10
Seated Calf Raise 160 x 8
Dead 225 x 8 - I am starting to blame my back for everything weak (like Lats yesterday)
Squat 345 x 8 - Pretty dizzy after this one.
Extension - 340 x 10 - Great push here.
Curl - 130 x 9 - Felt good.
Leg Press - 16 Plates 720 + whatever the platform is, for 7
Decline Bench Situps, I'll be honest this was a throw away I felt sick after the leg press and with the crunching on my stomach after I packed it in ready to throw up.

Other than the Leg Press, I feel like I could increase most of the weights here on Thursday if I end up going to the Gym on Christmas.

Click to expand...

Beefcake! Beefcake!

Scribe said:

Seated Calf Raise 160 x 8

Click to expand...

Not that I can tell you squat ( ), but I just saw Menno Henselmens talking about there being extensive lab evidence that standing (or any straight-leg position, including leg press) calf raises are significantly more effective for calves- that only one part of the calf, the soleus, gets worked in the seated/bent-knee position, whereas with the knee straightened you work the soleus and both heads of the gastrocnemius.

See section 4 of this vid, 5:05 min in:

Also this one for funsies:

Evaniel said:

My dude can press!

What's your diet/calories looking like these days?

Click to expand...

I'm not tracking it at all really. Its way more than I like to eat, that's for sure and its not a clean diet by any means with way too much sugar, caffeine...its likely embarrassing so lets see...wow more than I thought, and there is some snacking in there, an extra bar in the afternoon whatever, and a lot of water and assorted supplements.

First thing.
2 Glasses of my energy/caffeine drink.
2 Peanut Butter Cookies (130 Cal. 6g Fat. 18g Carb. 3g Protein each)
1 Protein Bar (280 Cal. 9g Fat. 31g Carb. 20g Protein)

Breakfast
2 Egg Sandwiches (310 Cal. 15g Fat. 28g Carb. 16g Protein each)
1 Carrot Muffin (440 Cal. 16g Fat. 70g Carb. 7g Protein)

Total 'Morning'

1600 Cal
67g Fat
193g Carb
65g Protein

Lunch

1 Glass of energy/caffeine drink.
1 Peanut Butter Cookie (130 Cal. 6g Fat. 18g Carb. 3g Protein)
Turkey/Swiss Sandwich (380 Cal. 14g Fat. 36g Carb. 27g Potein)
- Swiss 150 Cal. 12g Fat. 1g Carb. 10g Protein)
- Turkey (60 Cal. 1g Fat. 2g Carb. 10g Protein)
- Bread (170 Cal. 1g Fat. 33g Carb. 7g Protein)

Snack
- Handful of Mini Pretzels (190 Cal. 2g Fat. 40g Carb. 5g Protein)

Total 'Afternoon'

700 Cal
22 Fat
94 Carb
35g Protein

Pre Workout
1 Glass of energy/caffeine drink.

Post Workout
1 Peanut Butter Cookie (130 Cal. 6g Fat. 18g Carb. 3g Protein)
1 Protein Shake + Collagen (180 Cal. 3.5g Fat. 5g Carb. 30g Protein + 10g Marine Collagen)

Dinner
5g Creatine
3 Tacos (630 Cal. 29.5g Fat. 79g Carb, 30g Protein)
- Shells (100 Cal. 2.5g Fat. 17g Carb. 3g Protein each)
- Cheese (130 Cal. 10g Fat. 1g Carb. 7g Protein)
- Chicken (200 Cal. 12g Fat. 27g Carb. 14g Protein)

Total 'Post Workout/Dinner'

940 Cal
39g Fat
102 Carb
63g Protein

Total of Totals

3240 Cal
128g Fat
389g Carbs
163g Protein

Mannahnin said:

Not that I can tell you squat ( ), but I just saw Menno Henselmens talking about there being extensive lab evidence that standing (or any straight-leg position, including leg press) calf raises are a lot more effective for calves- that only one part of the calf, the soleus, gets worked in the seated/bent-knee position, whereas with the knee straightened you work the soleus and both heads of the gastrocnemius.

Click to expand...

I'll take a look! The reason I do seated currently, is because its right beside the Hack squat, so I just move the plates.

Scribe said:

I'll take a look! The reason I do seated currently, is because its right beside the Hack squat, so I just move the plates.

Click to expand...

Makes a ton of sense to me!

I've primarily done calf work just as a bonus on top of leg press sets. So after every set of leg press I'd just change foot position and bang out a set of calf raises. Convenience is a big deal.