Our Physical Fitness

[Scribe]

183. I've probably gained a bit over the last few weeks, I dont think its water/inflammation, well guess it could be my chest is feeling it.

Lots of stuff to do today, going to get rolling and hit legs eventually.

 

[Scribe]

Decent amount done today, just wrapped legs, same as Tuesday, so pretty good considering its been just 4 days.

Next week.

Mon - Upper
Tue - Break
Wed- (4 days) Legs.
Thur - Break
Friday - Upper

I dont think I can get arms in either right before, or right after Upper so it just kind of is what it is.

 

[Mannahnin]

Friday evening 9/18:

• Smith inclined barbell bench 120x7 +110x4 +100x5, 120x3 +110x3 +100x3, 120x3 +110x1 +100x2, 100x3 +1.
  +1 rep 1a steady 1b +1 1c, +1 2a steady 2b and 2c, steady 3a -1 3b steady 3c, -4 reps set 4.
  Started off strong, but felt like I tweaked a tendon in my left upper arm and I lost significant performance at the end. Capability just suddenly faded out.
  
  
• Rear delt flies 100x20, 95x17, 95x14.
  +5lbs on all, -2 reps set 1, -2 reps set 2, -3 reps set 3. Felt good to advance the weight without losing many reps. Feels like progress.
  
  
• Machine biceps curls 100x17 +90x6, 100x13 +90x5, 100x10 +90x4 +80x4
  Keeping on with the slightly higher weight. +1 rep each 1a and 1b, +1 rep each 2a and 2b, +1 rep 3a , steady 3b and 3c.
  Still hard, but ground out a few more reps compared to last time.

Still working on getting a bit more sleep. The cooler weather has seemed to make that a bit easier. Nutrition decent. Weekend was very busy again and a bit draining; I'm definitely dragging some this morning. Hopefully gym after work today will be good.

 

[Scribe]

182.6 this morning.

Upper was real good, my arms/chest/shoulders are coming together. My knee is sore again, I think I again stressed/hyperextended it in my sleep stretching. Real smart lol.

Tomorrow I'm going to deal with these STUPID doors I painted, I'm going to throw a dehumidifier in here tonight, and if that doesnt do the job, I'm going to have to seal them and paint them again, minus the spray as this has for sure been messing me up sitting near them.

Then Legs on Wed, and then I actually have an out of town appointment Friday morning, so my food will be disrupted at best for my Friday Upper, which I had HOPED to just smash myself with as I'm quite frustrated with things.

 

[Mannahnin]

Captain Stubborn. Glad you finally acted on the doors and stopped breathing that stuff!

• Machine overhead shoulder press 55x19 +45x4, 55x12 +45x3, 55x12 +45x3
  +1 rep 1a -1 1b, -1 each 2a and 2b, +2 reps 3a steady 3b.
  Not much shoulder cracking, and the motion mostly a little smoother, though really having to force the last reps on the left side and having form slip a little. Still getting to or slightly past technical failure on the left side.
  
  
• Right (easier) machine triceps press downs 130x34 +120x10, 130x26 +120x6, 130x22 +120x6.
  +2 reps 1a +4 1b, +5 2a +1 2b, +2 reps 3a +1 3b.
  This machine does feel a bit easier. The ends of sets 1 and 2 were smoother than usual on the other machine. So the rep comparisons aren't quite apples to apples, but I still put in good work.
  
  
• Hack Squat 105x12, 130x11, 130x9
  ...has it really been since Dec 15 the last time I did these? Man.
  +6 reps set 1, +25lbs and 5 reps set 2, and +25lbs and 1 rep set 3, compared to that session.
  Gods these things SUCK. I need to figure out how to enjoy them like I do leg press and leg extensions, though, because I think these give a better multi-muscle workout than the extensions, and they don't hurt my lower back the way the inverted leg press has the last few times I've done it. Last night and so far today my quads are still complaining loudly lowering or lifting me, but my low back is totally fine.

I definitely want to keep up with having at least one heavy leg exercise on Mondays as long as my energy will sustain it. Food good. Sleep was solid last night, though probably could have used a little more. I finished reading The Left Hand of Darkness which isn't due for book club for a couple more weeks, so I can fit in some bonus reading. Just need to try to get to sleep at like 10:00 or 10:30 rather than past 11:00!

 

[Scribe]

184.0 this morning. looking bigger, but thats a lot of swelling/inflammation and a later dinner than normal I think.

Gotta get these doors dealt with, I think its impacting my sleep lol

 

[Scribe]

184 again, so...OK.

I worked on the doors, and I think they are a bit better today, so winning.

Legs today, and we will see how that goes.

 

[Mannahnin]

My quads are still yelling at me from Monday night's hack squats, though at least they're not screaming at me like yesterday. Looking forward to some upper body and back work later.

 

[Scribe]

Legs was a bust, too many women = leg machines/racks in use, I am too impatient to wait for machines, and I wasnt fully recovered from Saturday anyway.

Friday better be glorious.

 

[Mannahnin]

Wed evening 9/23:

• Smith inclined barbell bench 120x7 +110x5 +100x5, 120x5 +110x4 +100x3, 120x4 +110x3 +100x3, 100x5
  Steady 1a +1 rep 1b steady 1c, +2 reps 2a +1 2b steady 2c, +1 3a +2 3b +1 3c, +2 reps set 4.
  Just a little better than last time across all the sets, which is nice, though not amazing. Still gotta ponder some additional volume or something different to get past what's more or less a plateau for my chest.
  
  
• Machine biceps curls 100x19 +90x6, 100x14 +90x5, 100x11 +90x4 +80x4
  Keeping on with the slightly higher weight. +2 reps 1a steady 1b, +1 rep 2a steady 2b, +1 rep 3a , steady 3b and 3c.
  Still hard, but ground out a couple more reps compared to last time. Left bicep still has some odd ongoing soreness which worries me going into the exercise, but seems to be pulling ok still.
  
  
• Machine seated row 155x18, 155x17, 155x17.
  +5lbs for everything, steady reps set 1, -1 set 2, -2 reps set 3.
  Not bad. Felt strong and ROM/form were still solid set 1; they suffered a bit on 2 and 3. So far I'm keeping to the plan of a heavy leg exercise on Monday nights and this for heavy back on Wednesdays, rotating the other upper body work around the week. Really felt the back soreness from this one immediately, and my quads are STILL complaining about Monday night's hack squats today, Thursday morning, though less painfully.

Sleep and nutrition continue to be pretty good. Feels like I did tweak my left upper trap last night sleeping, which sucks, but hopefully rest and gentle stretching today will see to it.