Our Physical Fitness

[Scribe]

No meaningful workout over the weekend, had me gain a few hundred grams a day. Back just over 180, but feeling good enough to hit the gym.

Meaning, if I'm not actively working out, 1800ish calories is not sufficient for weight loss? Weird.

 

[darjr]

No meaningful workout over the weekend, had me gain a few hundred grams a day. Back just over 180, but feeling good enough to hit the gym.

Meaning, if I'm not actively working out, 1800ish calories is not sufficient for weight loss? Weird.

Could be water. That short a time frame I’d bet it is.

 

[Scribe]

Upper.

Official weight. 183.0

Started pretty rough. Low energy. I have removed energy drinks, and my heart rate is down 10 bpm...also getting over that cold.

Curls, fine.
Bench, down to 6 reps! Rough start.
Dropped to 90 on Dips. 8. Ugh.
Pull-down, same.
Pec Deck, same. OK, not bad.
Cable Row, 9 at 220.
Incline Bench. -2 reps. The juice...
BoBR, same. So it's just my chest that's tired?
Incline Dumbbell, dropped to 90s, 10 reps.
Smith Pull, same, was fine.

Wrapped up with some debts as usual.

So weird? I could use some stimulants...but I'm going to just suffer for the rest of this month.

EDIT: Quite annoyed with the drop on Bench. I'm going to carb up on Sunday to give myself a fighting chance here, especially if Legs tomorrow sucks.

 

[Evaniel]

Upper.

Official weight. 183.0

Started pretty rough. Low energy. I have removed energy drinks, and my heart rate is down 10 bpm...also getting over that cold.

Curls, fine.
Bench, down to 6 reps! Rough start.
Dropped to 90 on Dips. 8. Ugh.
Pull-down, same.
Pec Deck, same. OK, not bad.
Cable Row, 9 at 220.
Incline Bench. -2 reps. The juice...
BoBR, same. So it's just my chest that's tired?
Incline Dumbbell, dropped to 90s, 10 reps.
Smith Pull, same, was fine.

Wrapped up with some debts as usual.

So weird? I could use some stimulants...but I'm going to just suffer for the rest of this month.

EDIT: Quite annoyed with the drop on Bench. I'm going to carb up on Sunday to give myself a fighting chance here, especially if Legs tomorrow sucks.

Sorry to hear that. That said, there are lots of reasons you wouldn't be at peak performance: calorie reduction, caffeine reduction, getting over a cold, etc. It could also be that you need a deload given how hard you've been pushing--I don't recall when your last one was. That's all to say that I think you can be kind to yourself here!

For my part, I finally broke down and went to the doctor, and yup: sinus infection. Got some antibiotics and nasal steriods. I ended up having the best night of sleep I've had in weeks and woke up this morning feeling almost normal again.

 

[Mannahnin]

The long holiday weekend was nice. I got to do stuff but still felt like I got some good rest.

Thursday evening 2/12:

• Lat Pulldown (narrow): 120x16, 120x14 +105x4, 120x11 +105x4. (from last time +1 rep, +2 reps, same)
• Triceps press machine: 90x25, 120x30, 120x25. (-20lbs to start, +10lbs & +5 reps set 2, +10lbs set 3)
• Rear delt flies: 50x10, 80x16, 80x10 (strained something in my right shoulder doing the lat pulldowns which this exercise was aggravating, so bailed out after the warmup set, 1 & 2/3 working sets).
• Machine chest-supported row: 100x12, 100x15 (added something new since I couldn't finish the rear delts; this felt good)

Saturday 2/14:

• Machine shoulder press 50x15, 50x15, 60x10 +50x5 (steady, -10lb +4 reps, +1 rep and 2 drop set reps vs last time)
• Cable row: 115x16, 130x16, 130x16 (haven't done these since last year; felt good)
• Dumbbell lateral raises (standing): 20x15 +15x7, 20x15 +15x7 (haven't done these in months, but felt pretty good. If I add these back into the routine I should probably go back to seated, which enforces stricter form, but they're really hitting the same muscles as the overhead press, right? So not bad to add on top as a 4th exercise on a given day, but probably shouldn't be 1 of 3).

Monday 2/16:

• Smith inclined barbell bench 102.5x13, 102.5x12, 102.5x9 +97.5x4 (+2.5lbs, -1 rep, -2 reps, -1 rep from last workout)
• Overhead shoulder press machine 50x13, 50x11, 50x11 +40x3 (+2 reps, steady, steady)
• Machine biceps curls 70x20, 70x18, 70x18 (+weight & down reps set 1, +1 rep, +2 reps)

Sleep, hydration, food still all pretty good, congestion still hanging on. Weight still pretty steady just under 180.

Feels like I'm overall making minor progress on the consistent core exercises, and the other less frequent ones I'm mixing in feel good working more neglected muscle groups and movements. I really feel like I should have hit at least one heavy leg exercise yesterday; maybe I'll do that tomorrow after work.

Edit: I'm also forming a tentative theory that my chest wants 3 days between sessions instead of 2. I may go Wed & Thurs this week but let chest wait until Thursday and see if I make progress on bench from yesterday.

 

[Scribe]

Legs.

We got there. It was decent actually, but it's been a full week.

There is a difference I've relearned between pushing to failure, and systemic failure.

I'm going to carb load, good foods, on Thursday, to try and really bring the pain on Friday and Saturday.

 

[Scribe]

Arms.

Dire news, the Gym scale broke. I was 178.8 at home this morning. I guess we track there now.

Side delts are improving, other stuff was fine. I got a decent pump, but I'm not an arm guy.

EDIT: Plan for tomorrow.

Add 2 meals (Protein Pancakes, and an afternoon PB Sandwich) and switch up dinner for Pasta + Chicken, instead of Chicken + Broccoli.

Its also rest day, so instead I'll be repairing the walls I opened up for the Electrician/Plumbing work done over the last week...yay? lol

 

[Mannahnin]

Wednesday 2/18:

• Triceps press machine: 130x30, 130x30, 130x25. (+30lbs +5 reps, +10lbs, +10lbs) This one was causing some odd strain and pain toward the top of my left shoulder. Will have to keep an eye on that.
• Leg extensions 100x16, 100x16, 100x12. (+1 rep, +1 rep, +10lbs).
• Machine chest-supported row: 100x15, 100x15, 100x12 (+3 reps, steady, added a set)

Glad I got a leg exercise in. Looking forward to hitting chest later today and seeing if I progress! I had to go to bed early and get up early today to go physically into work, for the first time in a few months. We'll see if I'm tired. I also have an offer to buy a couch I'm getting rid of after work, so that'll throw my schedule off a little. Fingers crossed.

 

[Scribe]

178.8 yesterday morning.

179.2 this morning, after eating a bit more and loading up carbs. Boy the difference that made in my mood and energy lol.

Upper this afternoon, hoping to see that better energy carry through.

 

[Evaniel]

My sinus infection is finally clearing up, and I'm slowly recovering strength. I binged this weekend, so I've been working to get back on track with the diet to at least break even tomorrow with last week's weigh in.