Our Physical Fitness

Scribe · Sep 12, 2026

181.8 - Sore top to bottom. My sleeping setup is not working when I have these really heavy upper workouts, and I need to figure something out there.

Whizbang Dustyboots · Sep 12, 2026

Outshine popsicles are 50 calories each and are fantastic for recovering from a long hot walk in the California sun, which I do early each morning. All of their flavors are good, but I prefer the mango with Tajin.

Mannahnin · Sep 14, 2026

Friday evening 9/11 after work:

Rear delt flies 95x22, 95x19, 95x17.
+2 reps set 1, +1 rep each sets 2 and 3. Still hard work.
Machine overhead shoulder press 50x21 +40x6, 50x15 +40x4, 50x12 +40x4
+1 rep 1a steady 1b, steady 2a -1 2b, +1 rep each 3a and 3b. Not bad. Shoulders still cracking a little, but not painfully this time. Inevitably my left side breaks down first and turns into a halting motion on the last rep or two that I have to rally and push through, imposing the failure point, while my right side presses through smoothly, but that's fine. Symmetry is good.
Left (harder) machine triceps press downs 130x30 +120x6, 130x20 +120x5, 130x19 +120x4.
+2 reps 1a steady 1b, steady 2a and 2b, +3 reps 3a steady 3b.
Felt solid. Not too much strain in the shoulders where I occasionally get some, either. Still going to technical failure where the smooth motion stops and I'm forced to pause partway through the last rep, then rally to slowly force it the rest of the way down.

Scribe · Sep 14, 2026

182.6, kind of surprising as I sweat a ton yesterday doing that painting outside in the sun.

Going to push more than I should after work, increase on Pec Deck I believe, most of the rest should say about the say as those increased last week.

Scribe · Sep 16, 2026

Huh, missed my updates.

Yesterday Upper. Smashed, was worried about an elbow, it's fine.

Today, crushed. 22 plates on the press, everything else strong and surprisingly on Squat, so after Saturday (4 days rest) repeat, I'm going to bump up everything on legs next week.

Today was a gorgeous day, I was almost going to skip it since the nice days are going to start getting rare but no, must continue the grind.

Tomorrow, arms/traps, and sadness.

Mannahnin · Sep 16, 2026

Monday evening 9/14.

Had a great and active weekend, but not much sleep and not the best nutrition. Came into this after unusually bad sleep on Sunday night, and my energy was crap, expectations low.

Smith inclined barbell bench 120x6 +110x4 +100x4, 120x4 +110x3 +100x3, 120x3 +110x2 +100x2, 100x7.
-1 rep 1a 1b and 1c, -1 2a steady 2b and 2c, steady 3a 3b and 3c, -3 reps set 4.
Yup. A bit of loss/scrambling to hold on. Not terrible considering how I felt. Still need to think more about how I want to augment my pressing.
Machine biceps curls 100x16 +90x5, 100x12 +90x4, 100x8 +90x4 +80x4
Decided to bump the weight another 5lbs and just accept fewer reps. -6 reps 1a -1 1b, -5 reps 2a -1 2b, -8 reps(!) 3a -1 3b and added 3a
Felt brutal; big rep drops on the first sets. We'll see how I do next session of these with better sleep.
Leg extensions 100x18, 100x14, 100x8 +90x3 +80x3.
Steady set 1, -1 rep set 2, -4 reps set 3a steady 3b and 3c. Legs held up pretty well by comparison to my arms, but this was still more difficult and painful than usual. Again still feeling it walking around two days later. I decided that since I haven't been able to put Sunday mornings back on my schedule like I used to have, hitting at least one leg exercise on Monday evening is probably good and makes the least impact on weekend plans for dancing or hiking. Similarly, I will plan to do rows and/or another back exercise this evening (Wednesday), again giving my back time to feel good before the weekend.

Scribe · Sep 16, 2026

181.8 again, pain getting up the stairs this morning for sure, so job done.

Need to try and remember to get my shrugs in, and front delts with the rest of my shoulders this afternoon.

Scribe · Sep 17, 2026

Got shrugs in, forgot front delts as usual, sigh....

It was ok, I'm not a big arms guy, it just bores the hell out of me.

Rest for tomorrow, then the big Upper, and Saturday Legs, that may be rough as I'm very much feeling legs today.

Mannahnin · Sep 17, 2026

Wed 9/16 after work:

Machine overhead shoulder press 55x18 +45x5, 55x13 +45x4, 50x10 +40x3
Upped the weight +5lbs per side, -3 reps 1a -1 1b, -2 2a steady 2b, -2 reps 3a -1 3b.
I'll definitely take that! Not much shoulder cracking. Again the left side is the limiter, but that's ok. Went to technical failure every set as usual, true failure on the left on the very last, with the right pushing through an extra rep.
Machine seated row 155x18, 155x17, 155x17.
+1 rep set 1, steady set 2, +1 rep set 3.
Did eke out a couple more reps despite digging in and focusing harder on form and ROM here. ROM definitely better, especially on the first and second sets, but really all the way except the tail ends of sets 2 and 3. I like the idea of having a heavy back exercise mid-week, again so I'm not disabling myself for the weekend by doing it on Friday. Of course, with three days a week alternating exercises from day to day, everything's going to rotate around the week, so I need to figure that out. Maybe the solution is to just have three set routines for Mon, Wed, Fri, and have some overlap in the muscle groups hit, so I'm not ONLY hitting most of those muscle groups once a week?
Left (harder) machine triceps press downs 130x32 +120x6, 130x21 +120x5, 130x20 +120x5.
+2 reps 1a steady 1b, +1 2a steady 2b, +1 rep each 3a and 3b.
Solid. Form I think is still good, while grinding out a few more reps.

Happy session. It was a bit warmer yesterday and is again today, so I got sweatier than normal. Sleep has been a little funny- like it takes me a bit to settle down, then I'm like a corpse for a while and it takes me a bit to rouse out in the morning. If I can make myself get a solid 7-8 hours that would be lovely. My appetite has roused up a little this week and I've been able to take in a bit more protein too.

Scribe · Sep 19, 2026

Didnt weigh in on time today, Upper was OK. No backsliding, so we have new baselines which is good, happy enough for that.

Probably going to do Legs tomorrow at some point, with some errands and hair cuts, and house work. Full day.

I did however get a ton of work on my game done yesterday, so thats a win.