Our Physical Fitness

[Mannahnin]

Busy weekend with a my sister in town from the left coast, a cookout, going out dancing, a quasi-wedding (vow renewal), and hosting a small party. Got back in to the gym last night.

Tuesday June 16:

• Smith inclined barbell bench 105x15 +100x5, 105x9 +100x3 +95x2, 105x6 +100x3 +95x1, 95x8. Added 5 total reps to the first two sets, dropped 5 total on the last two, but it's a small total volume increase at least.
• Machine biceps curls 85x22, 85x15 +75x5, 75x18. Added a few reps, improved ROM a little.
• Rear delt flies 90x22, 90x18, 90x16. Added a few reps from last time.
• Leg extensions 100x15, 100x15, 100x10 +85x5. Haven't done these since early April, but I hit them harder than that last time.

 

[Scribe]

Legs today. I started work early, by the time I was coherent, I forgot to weigh myself.

Everything felt pretty good, but I've about capped out what my back wants to tolerate on free Squats, and everyone was doing free weight stuff so plates were in short supply for Leg Press.

Otherwise, feeling stronger, looking bigger...weight seems stable? All good right now I guess I was overtraining.

 

[Evaniel]

Legs today. I started work early, by the time I was coherent, I forgot to weigh myself.

Everything felt pretty good, but I've about capped out what my back wants to tolerate on free Squats, and everyone was doing free weight stuff so plates were in short supply for Leg Press.

Otherwise, feeling stronger, looking bigger...weight seems stable? All good right now I guess I was overtraining.

Overtraining is definitely a thing. I did Nippard's PPL program for awhile, and it ground my 40-something-year-old bones to dust. Once I switched over his Essentials program, I was astounded at the comparative gains while feeling so much better.

 

[Mannahnin]

Jealous of your decade-younger bones. Wish I had started at 40 instead of 45.

 

[Scribe]

Jumped to 178.0 this morning, inflammation from heavy legs day probably?

No workout today, back at it tomorrow.

 

[Scribe]

178.4 this morning, so..I'm guessing its water. I still feel a bit pumped up.

Upper after work, I need to try and remember to do my traps, front delts, and abs, as I'm not doing legs again till Tuesday.

 

[Evaniel]

Hitting it a day early because we’re heading to Cedar Point tomorrow.

Saturday Upper
Friday, Jun 19, 2026 at 12:31pm

Bench Press (Barbell)
Set 1: 265 lbs x 4
Set 2: 235 lbs x 9

Lat Pulldown (Machine)
Set 1: 250 lbs x 10
Set 2: 250 lbs x 10

Shoulder Press (Dumbbell)
Set 1: 65 lbs x 12
Set 2: 65 lbs x 10

Seated Cable Row - V Grip (Cable)
Set 1: 235 lbs x 8

Cable Fly Crossovers
Set 1: 47 lbs x 13

Triceps Kickback (Cable)
Set 1: 25.5 lbs x 12
Set 2: 25.5 lbs x 15

Bicep Curl (Cable)
Set 1: 72.5 lbs x 12
Set 2: 72.5 lbs x 13

 

[Scribe]

Lat Pulldown (Machine)
Set 1: 250 lbs x 10
Set 2: 250 lbs x 10

I'm working on this, but it still boggles me. I'm not even close. I'm not sure I can even hit that as a 1 rep max.

 

[Evaniel]

I'm working on this, but it still boggles me. I'm not even close. I'm not sure I can even hit that as a 1 rep max.

Thank you! For real, though, I think it’s just a function of this particular machine, which is a plate loaded unilateral machine with fantastic ergonomics. I suspect on a more traditional cable pulldown, I wouldn’t be hitting 200.

 

[Scribe]

Big day. Got everything in, felt pretty good on it all, and got all my bonus stuff in except front delt but I'm hitting that a ton already.

Thing is, I'm gaining. Less workouts, more recovery, but I didn't adjust diet...

hmm.