Our Physical Fitness

[Scribe]

Le Monday.

Curls Barbell 65 3x 10
Faceplate 3 x 10
Bench 200 x 10, 230 x 10, 250 x 6, 200 x 4
Fly, 130, 145, 160, 3 x 10
Dips, 3 x 10, 75s
Pull Ups, 3 x 10
Lateral Raise into Curls, 20s, 3 x 10
Tri Extension, 50, 57, 60, 3 x 10

Benches cleared up, went for Incline, should said smarten up, so I packed it in lol

Happy with the day, going to drop down on Bench, and Fly on Friday I think.

 

[Mannahnin]

I think I'll go back tonight.

I did, though I didn't go too hard and am feeling some soreness this morning. Smith machine barbell inclined bench three sets with a couple of drop sets, machine triceps extensions likewise, and tried out cable lateral raises, three sets each side.

The weight I could do was substantially lower on the cable lateral raises than it is with dumbbells, which could mean the machine has an issue or could mean that I'm getting better isolation with the cable and dumbbells let me recruit other muscles to help more. I already thought I was cutting down on that doing them seated, but maybe not as much as I thought. Or maybe it's the resistance curve being more consistent. Will keep experimenting.

 

[Evaniel]

The weight I could do was substantially lower on the cable lateral raises than it is with dumbbells, which could mean the machine has an issue or could mean that I'm getting better isolation with the cable and dumbbells let me recruit other muscles to help more.

I find that the number on machines & cables is kind of arbitrary and really only useful for tracking progressive overload consistently. I feel like comparing the number lifted between machines and freeweights is almost apples-to-oranges. Even comparing machines to machines leads to weirdness (imo, ymmv, etc etc).

 

[Evaniel]

Le Monday.

Curls Barbell 65 3x 10
Faceplate 3 x 10
Bench 200 x 10, 230 x 10, 250 x 6, 200 x 4
Fly, 130, 145, 160, 3 x 10
Dips, 3 x 10, 75s
Pull Ups, 3 x 10
Lateral Raise into Curls, 20s, 3 x 10
Tri Extension, 50, 57, 60, 3 x 10

Benches cleared up, went for Incline, should said smarten up, so I packed it in lol

Happy with the day, going to drop down on Bench, and Fly on Friday I think.

These are impressive numbers, especially considering the number of sets you're doing in this session. With as much volume as you're doing, I have a few questions. One, how much rest time are you taking between sets? I time mine and tend to take ~2 minutes (some more, some less). With that and my warm up sets, even my rather minimalist routine takes almost an hour. Two, how's your overall fatigue been? When I've done more maximalist programs, after about 4 weeks I need a deload (especially at my age).

 

[Mannahnin]

I find that the number on machines & cables is kind of arbitrary and really only useful for tracking progressive overload consistently. I feel like comparing the number lifted between machines and freeweights is almost apples-to-oranges. Even comparing machines to machines leads to weirdness (imo, ymmv, etc etc).

Yeah, I'm starting to understand that better. Always best to just compare numbers on a given machine against that machine. It's annoying, though.

 

[Scribe]

These are impressive numbers, especially considering the number of sets you're doing in this session. With as much volume as you're doing, I have a few questions. One, how much rest time are you taking between sets? I time mine and tend to take ~2 minutes (some more, some less). With that and my warm up sets, even my rather minimalist routine takes almost an hour. Two, how's your overall fatigue been? When I've done more maximalist programs, after about 4 weeks I need a deload (especially at my age).

45-60 seconds between sets, so from the time I put the weight down to start the next one. Clock is right in front of the dip bars and thats the 'hardest' thing I do in terms of requiring form/stability so I dont destroy my shoulders.

Currently, I'm really tired. I dont deal well with heat, and I'm not sleeping. I'm considering dropping some weight for the next couple weeks, and just trying to shed a few pounds, and then going back hard in Aug.

My workout is long now, 1.5 on Chest/Back days, but I justify it by saying I want to lose some weight, so even if I'm over working, thats some kind of calorie burn...or something.

 

[darjr]

I am honored to say I am going to fight in armor this Saturday! With Omaha Hell Hounds Armored Combat at 1pm at Fremont Days! Go out and see us! Demonstration fights and duels. If you ever thought I needed a sound beating now’s your chance to see it!

 

[Evaniel]

Tuesday Push
Tuesday, July 8, 2025 at 4:24 PM

Overhead Press (Smith Machine)
Set 1: 115 lb × 10
Set 2: 115 lb × 10
Set 3: 115 lb × 10

Chest Dip
Set 1: +75 lb × 12
Set 2: +75 lb × 12

Triceps Extension (Cable)
Set 1: 120 lb × 12
Set 2: 120 lb × 12

Lateral Raise (Dumbbell)
Set 1: 30 lb × 13
Set 2: 30 lb × 13

Push Up
Set 1: 60 reps

 

[Scribe]

Bike (Warm Up)
Hack 4 x 10 (Loosen up/Warm up)
Dead 3 x 10
Squat 3 x 10
Extension 3 x 10 (ouch)
Curl 3 x 10
Press 3 x 10
Side Bend - 3 x 15 per side.
Leg Lift - 3 x 15

Gym was packed, I went quick, and that was still an hour.

 

[darjr]

Went running yesterday. I’m miserable at it. It was nice in the heat though.