Our Physical Fitness

[Scribe]

Legs was uneventful. Didn't feel as strong as Tuesday, but knee held up. Pushed 900 x 17 on Press, and then got called back into work lol

 

[Mannahnin]

Wed June 24:

Dumbbell fly warmup 30x10

• Dumbbell bench 50x10R, 9L +45x4, 50x10 +45x3, 55x3 +45x3 +40x3. Smiths busy, felt like trying this out for the first time in a while). Not bad.
• Machine biceps curls 85x16 (tried a slightly different seat height; was worse for my elbows; switched back) +75x7, 85x16 +75x7, 85x13 +75x3. A little worse than last time, but not terrible.
• Seated dumbbell lateral raises 20x15 +17.5x5, 20x15 +17.5x5 (with slightly worse ROM), 20x12 +17.5x3 +3 partials. Felt pretty good. I haven't had these in my rotation recently, using rear delt flies instead to complement my pressing movements on shoulder development, but I may want to bring these back.
• Rear delt flies 90x18, 85x16, 90x16

Fri June 26:

• Smith inclined barbell bench 105x8 +100x4 +95x3, 105x10 +100x3 +95x3, 105x8 +100x3 +95x2, 95x8. Much worst first set than last time, but less rest time between comparatively, and the subsequent work was fine. I'll take it.
• Machine biceps curls 85x22, 85x17 +75x5, 85x14 +75x6. A slight improvement.
• Machine seated row 125x16, 125x16, 125x16. 5lb weight increase, slight drop in reps. Happy with it. Hard work.
• Seated dumbbell lateral raises 20x15 +17.5x7, 20x12 +17.5x6, 20x10 +17.5x5. Started strong, had more dropoff than Wednesday, but ROM was pretty solid. No complaints.

Took an oath in the sumbl on Sunday to summit three mountains again this year. Not a hard oath, but it's a good spur to get climbing again.

 

[Scribe]

179ish, this morning, early call, I had some fluids before weight check.

Upper - It was mostly good (increase on cable row, dips, incline pressing, and dumbbell press at 95s x 9) but I was only at 8 on the Bench.

In hindsight, my weekend recovery was flawed.

Saturday - Son woke me up early "Hey Dad, I slept in, can you drive me to work." Well GG. Then I had work, then legs, and my diet wasnt ideal.

Sunday - Slept in, but had to work, then went out with my wife and had a walk/hike, shopping, blah blah, but hardly ate. Just dumb of me, I was starving when we got home, and then sleep wasnt ideal.

SO. I didnt have the full juice I wanted, my legs hurt just squatting down to get plates, and while we saw some gains, I was hoping for more.

I'm going to skip legs on Wednesday I think, to really push Friday.

 

[Scribe]

180.2 this morning. I've taken a few walks, but no workouts. I was going to clock in Wednesday, but my pass expired and admin staff was off for Canada day.

Shoulder pain today, I slept wrong I guess, but I'm going to give it a go after work.

 

[Scribe]

Upper was good, shoulder didnt warm up till after I had finished bench (8 reps) so kind of meh there but everything else was fine or good. Still at 95s (x8) on the incline after over an hour of other exercises, no complaints.

Probably not hitting legs this week, I'm ok with that, going to hopefully get out this weekend and get some sun.

 

[Mannahnin]

Tuesday, June 30:

• Smith inclined barbell bench 125x4 +105x8 +95x5, 105x12 +100x3 +95x3, 105x9 +100x3 +95x2, 95x7. Tried out that first set at +20lbs and the overall sets felt good and maybe a little more volume than last one.
• Machine biceps curls 85x22, 85x19 +75x5, 85x18 +75x6. Got a few more reps. Good stuff.
• Right (more difficult) of the two triceps pressdown machines 115x20, 12x018, 120x21. Good tough work, really struggling for the last rep each set.
• Seated dumbbell lateral raises 20x18 +17.5x8, 20x13 +2 partials +17.5x5, 20x11 +17.5x6. MOAR reps than last time. Felt good.

Wednesday July 1:

• Machine chest flies 100x20, 120x12 +100x6, 100x13 +90x3. Some good chest work on the day following bench; really felt a lot in my front delts, but some in my chest.
• Rear delt flies 90x22, 90x18, 90x16. Again, better than last time.
• Machine overhead shoulder press 30x10 warmup, 50x13, 50x11, 50x8+40x2

Thursday July 2:

• Machine seated row 125x20, 130x18, 140x16. Added 4 reps, then added 5lbs and a couple of reps, then added another 10lbs and kept reps steady. Feels solid.
• Machine biceps curls 90x18, 90x16 +80x4, 90x13 +80x4. +5lbs -4 reps, +5lbs -3reps +1 rep, +5lbs -5 reps & -2 reps. Still felt pretty good with the weight increase. Have had a mild complaint from my right elbow since the seat height experiment the prior week, so trying to be cautious and not push too hard.
• Face pulls 30x30, 35x30, 35x24. About where I was with this the last time I did it. Definitely difficult on the last several reps on sets 2 and 3, especially.

Thought about trying to hike a small mountain on Friday the 3rd, but I had a busy week and didn't plan ahead and it was oppressively hot, which sapped motivation.

The weekend was mostly restful, with a mild park walk on Sunday after brunch despite some heat.

 

[Scribe]

180.4 this morning.

Weekend sleep was dire, and the heat jump again and the air quality in my house today was trash.

Add it all up, and I was super inflamed and still am. My right arm from shoulder blade, to side delt, to elbow, to wrist is on fire, I cannot shake it out.

The workout was mostly ok, but I was grimacing a lot, just a lot of pain today, I dont know if I'm fighting something off, but it all sucked.

Early call tomorrow, agitation level will be high for a few days.

 

[Mannahnin]

Monday, July 6:

• Smith inclined barbell bench 120x7 +110x5 +100x5, 120x6 +110x3 +100x3, 120x4 +110x3 +100x3, 100x6. Trying out bumping my sets to start 15, 10, and 5lbs more than they were and accepting at least the first of each set being shorter. Seems to feel good so far.
• Machine biceps curls 90x20, 90x18 +80x5, 90x15 +80x5. Squeezing out a few more reps.
• Seated dumbbell lateral raises 20x16 +17.5x7, 20x16 +17.5x7, 20x15 +17.5x6. Slightly less on the opening set, but better on the subsequent ones. ROM looks a little better than the last couple.

 

[Scribe]

181.0 this morning. Trying to find the motion that really hurts, and yes it is of course my cursed right shoulder that is messed up, and I think it was the reverse fly/reverse pec deck that got me.

REALLY hoping I didnt tear something again and I can work this out before Friday.

No workout today, was going to do legs but I've got some items assigned to me around the house...apparently.

 

[Scribe]

181.2 this morning.

No workout, just house stuff. We have some guys coming in for further estimates this afternoon but I'm pretty sure I'm hitting legs today.

I've been stretching and am about 90% sure it was just inflammation hitting me the other day, feeling fine, range of motion is good, so just a weird one?

EDIT: Found it, lats, when I stretch with my elbows in, on the right side. Hopefully just need to loosen up.