Our Physical Fitness

[Scribe]

182.2

Happy Labour Day to those who get it!

I'll be getting to the gym later, I cannot quite seem to get on top of my recovery, and its disrupting my sleep (which then doesnt help my recovery....) but it is what it is.

Its also about time I think I review my focus.

So I've been sitting in that 180 ish range for a bit here, after I got down to I think it was 172? 170? My diet is about right for maintenance on a 4-5 day workout schedule, and I've finally pushed into what seems like the next window for increase.

BUT, I want to tighten up and lose some weight, and as proven last time, one cannot do both gain, and get leaner.

So my plan is, now that I seem to be on the gain side again, I'm going to push hard the next 4 months with some potential holiday time in there, and then flip over to a deficit again come Jan, and use the first quarter of '27, to slim down to ideally at that point (if I gain a few pounds between now and then) 170ish.

I dont think I need to mess with my workouts much, they are rocking of late, but my diet is lazy, and my caffeine has gotten out of control again, so this is me making it real and putting my plan out there.

Big Upper today again, and then a short work week which I already have penciled in as "this will be terrible" but the end of the year is always a crunch, so embrace the burnout.

 

[Scribe]

Gym was surprisingly packed, for a sunny holiday day.

Upper was still great, out of order o some exercises, so failed on dumbbell press attempts end, and couldn't get in cable fly.

Onwards!

 

[Mannahnin]

I wound up skipping my usual Monday session due to Labor Day and various plans with people. I did get in a couple of miles' walking. And three miles on Saturday.

I did get into the gym on Friday evening. The dumbbell benches were almost deserted on a warm, sunny Friday evening of the long holiday weekend, so I wasn't making anyone wait when I did a throwback session, doing dumbbell circuits all one bench.

Circuit 1: Dumbbell bench 50x12 +40x5, shrugs 50x20, dumbbell inclined curls 30x10 +25x3, seated dumbbell lateral raises 20x12 +17.5x8

Circuit 2: Dumbbell bench 50x8 +40x6, shrugs 50x20, dumbbell inclined curls 30x8 +25x3, seated dumbbell lateral raises 20x12 +17.5x6

Circuit 3: Dumbbell bench 50x9 +40x6, dumbbell inclined curls 30x8 +25x3, seated dumbbell lateral raises 20x12 +17.5x6

I cut the shrugs after the second set because my forearms (especially the left) were getting too strained and painful on the lateral raises. Which was interesting; I used to do the shrugs after every set of dumbbell bench. Overall this was pretty enjoyable, and the reps, at least on circuit 1, were comparable to my old numbers in 2022-2023 when I was ~15lbs heavier and definitely stronger overall.

I also chatted with a personal trainer friend at a cookout Sunday night. She's slightly older than me and just broke my old deadlift max, which is inspiring (she's an absolute Amazon). Makes me itch a bit to get back to deadlifting, though I know working on 1RMs is kind of dumb at my age. I may just work RDLs back into my routine since those are still reasonably doable on the Smith machines at PF.

 

[VashVet]

I also chatted with a personal trainer friend at a cookout Sunday night. She's slightly older than me and just broke my old deadlift max, which is inspiring (she's an absolute Amazon). Makes me itch a bit to get back to deadlifting, though I know working on 1RMs is kind of dumb at my age. I may just work RDLs back into my routine since those are still reasonably doable on the Smith machines at PF.

Every time I try to get back in deadlifts, I’m reminded that not all exercises or exercise advise is meant for guys my age.

 

[Scribe]

181.8 this morning, not sure what to do.

Legs were done on Saturday, no way they are good.

Upper yesterday, and as per last week, that killed arms, and I still don't think I've recovered, considering Friday, Saturday, Monday.

So...rest? Take a walk? I've made huge progress (for me) on my RPG, maybe I get work done there.

There's always real work OT too...I guess.

 

[Mannahnin]

181.8 this morning, not sure what to do.

Legs were done on Saturday, no way they are good.

Upper yesterday, and as per last week, that killed arms, and I still don't think I've recovered, considering Friday, Saturday, Monday.

So...rest? Take a walk? I've made huge progress (for me) on my RPG, maybe I get work done there.

There's always real work OT too...I guess.

Walking plus writing sound smart. That way you keep up some activity and productivity but don't sabotage your recovery.

 

[Scribe]

182.4 this morning, day was full and disrupted timing, leading to me getting changed and...no shirt to workout.

So, that was a wash.

I may do Legs tomorrow, and then Upper Friday?

 

[Mannahnin]

Wednesday 9/9 after work:

• Smith inclined barbell bench 120x7 +110x5 +100x5, 120x5 +110x3 +100x3, 120x3 +110x2 +100x2, 100x9 +1.
  -1 rep 1a +1 1 1b and 1c, -1 2a steady 2b +1 2c, -1 each 3a 3b and 3c, -1 rep set 4.
  Still at a bit of a plateau. I debated adding another chest press movement at the end of this session. Maybe next chest session if I have energy and time.
• Machine biceps curls 95x22 +85x6, 95x17 +85x5, 95x16 +85x5.
  +1 rep 1a -1 1b, steady on 2a and 2b, -2 3a -1 3b.
  ROM especially good on set 1, still struggling on 2 and 3.
• Machine seated row 155x17, 155x17, 155x16.
  +1 rep set 1, +2 reps set 2, +2 reps set 3.
  Reminder to dig in and focus on form & ROM here. ROM actually did seem better this time despite adding reps.

 

[Scribe]

Was 181.8 this morning, day was hellish for about 5 straight hours this morning, but I took off for Legs early and got that done.

I think I figured out my calf raise stance was too wide, but I may also have those meme bad calf genetics, I dont know but my son has better calves than I do, hell my wife does, its offensive!

Press was big, and I need to jump it up again. 20 x 45, 2 x 25 for 20, its obnoxious setting it up but feels great in that 'oh I may pass out' kind of way.

Pack in the recovery tonight, Upper tomorrow.

 

[Scribe]

182.0

Upper was good. I increased on bench, though I have to say adding 5 lbs to each side feels so lame lol

Everything else got done at the new weights, so feeling pretty good about all things, I may increase Pec Deck on Monday.

Weekend is going to be chill, as I did legs Thursday, I'm done till Monday reset.

Carry on smashing folks.