Our Physical Fitness

Evaniel said:

I'm so glad to see you sticking with it. That said, rest is important, too!

Click to expand...

Thanks for the encouragement! I've kept up the habit very consistently for five years now (with a bit of a disruption in Spring 2024 due to extreme personal life drama and stress), including adapting my workouts around injuries rather than stopping because of them, so no question of quitting.

If I do go tonight, I'm going to try to keep it short and not overdo it.

In my pre-covid life, I had core strength for days. We did it every day, both focused, and indirectly by being punched, kicked, or just keeping it engaged as we did drills or sparring.

Then, 2 things happened. I had a surgery that went sideways, couldn't train at all, could hardly move, for 6 months. Then, covid lock downs, no gym, no motivation.

Apparently weak transverse abs can impact not just the lower back but even digestion?!

I just tried to do some Vacuum exercises, which in the past I could really feel. Result?

It's like there's nothing there at all. No pull back, no squeeze, no nothing.

This is going to be a long road.

Upper 2
Wednesday, January 14, 2026 at 6:10 PM

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

Pull Up
Set 1: 9 reps 45 lbs

Bent Over One Arm Row (Dumbbell)
Set 1: 105 lb × 10
Set 2: 105 lb × 10

Lateral Raise (Cable)
Set 1: 40 lb × 6
Set 2: 35 lb × 9

Incline Curl (Dumbbell)
Set 1: 40 lb × 12
Set 2: 40 lb × 10

Triceps Pushdown (Cable - Straight Bar)
Set 1: 90 lb × 12
Set 2: 90 lb × 12

Chest Fly (Dumbbell)
Set 1: 55 lb × 15

Somehow missed the plate for pull-ups. Dang.

Arms/Shoulders. (Unofficial Weight: 189.6)

I need to increase the exercises. Maybe its just the lack of focus on these areas and I cannot do the 'one working set' approach yet as I dont have the strength or perhaps endurance in these smaller muscle groups to do much? I dont know. Maybe I'm just still recovering a bit from the weekend.

This on top of the fact I apparently have no internal ab strength is a bit demotivating lol

Thursday is a rest day, then Friday back on the Upper, followed by Saturday Legs.