Our Physical Fitness

[Mannahnin]

Both Tuesday and last night I did my current basic dumbbell work upper body routine for 3 circuits - flat bench, inclined curls, and seated lateral raises all with drop sets. Last night I was determined to hit triceps as well but people kept jumping on the machine and taking a while, so I finally just did three straight sets of dumbbell behind the head/goblet skull crushers. Bumping the weight and drop setting on the second, though my right elbow and shoulder are complaining a little so I didn't push it too hard.

Still keep waking in the middle of the night and being sluggish to rise in the morning, but I do want to get back on my morning exercises. Will keep working on my sleep discipline. Maybe I need to adjust diet slightly? I haven't been drinking most nights. :/

 

[Scribe]

Still keep waking in the middle of the night and being sluggish to rise in the morning

Sleep is so tough sometimes. I grew up with poor sleep, and outside a few periods (like a year here, a year there) over my whole life, its just sucked. Its not great for our health at all.

I generally look at.

Food - Dont eat late, dont eat heavy fat.
Water - Dont drink too late.
Stress (Its always stress) - This is just the eternal struggle. Limit stress. I have a few things that set me off, and I'm not going to sleep if they are bouncing around the skull.
Room Temp/Brightness + Bed - The environment is critical. Needs to be cool, no scents, fresh air, good pillow (this is key!) yeah.

Anti-Inflammatory - I need to take pills to keep my inflammation down. I take a natural one, its key for my breathing.

 

[Evaniel]

Saturday Upper
Saturday, Oct 04, 2025 at 10:33am

Bench Press (Smith Machine)
Set 1: 225 lbs x 10
Set 2: 225 lbs x 8
Set 3: 225 lbs x 9

Cable Fly Crossovers
Set 1: 40 lbs x 12
Set 2: 40 lbs x 11

Lat Pulldown (Machine)
Set 1: 220 lbs x 8
Set 2: 220 lbs x 8
Set 3: 220 lbs x 10

Seated Cable Row - V Grip (Cable)
Set 1: 205 lbs x 7
Set 2: 205 lbs x 8

Lateral Raise (Machine)
"10-12"
Set 1: 100 lbs x 10
Set 2: 100 lbs x 12

Bicep Curl (Cable)
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10

Triceps Pressdown
Set 1: 100 lbs x 9
Set 2: 100 lbs

Switching over to a more volume-oriented phase. We’ll see how this goes.

 

[Scribe]

Upper Friday was good, and I tried an all around thing with some shoulders.

I just cant with this right shoulder. Is what it is.

 

[Evaniel]

It is taking everything in me not to approach the young person on the leg extension and say “in the time it’s taken you to complete one set and a rest, I’ve completed 4 on other machines while waiting for you to stop playing on your phone.”

 

[Scribe]

stop playing on your phone

YES. I feel this in my soul.

Between that and the 'gym date' couple that takes forever, I sometimes want to cry.

 

[TiQuinn]

It is taking everything in me not to approach the young person on the leg extension and say “in the time it’s taken you to complete one set and a rest, I’ve completed 4 on other machines while waiting for you to stop playing on your phone.”

Yeah, that drives me crazy.

 

[Evaniel]

Sunday Lower
Sunday, Oct 05, 2025 at 12:20pm

Hack Squat (Machine)
Set 1: 330 lbs x 8
Set 2: 330 lbs x 8
Set 3: 330 lbs x 10

Romanian Deadlift (Barbell)
Set 1: 225 lbs x 6
Set 2: 225 lbs x 8
Set 3: 225 lbs x 8

Lying Leg Curl (Machine)
Set 1: 135 lbs x 8
Set 2: 135 lbs x 6

Leg Extension (Machine)
Set 1: 145 lbs x 18

Calf Extension (Machine)
Set 1: 190 lbs x 12
Set 2: 190 lbs x 13

Decline Crunch
Set 1: 10 reps
Set 2: 17 reps

The leg extensions and calf extensions had double drop sets. Otherwise, it was pretty straightforward.

 

[Mannahnin]

Saturday got in and did three rounds of machine triceps extensions with drop sets, four rounds of machine biceps curls with drop sets, and three of machine leg extensions with drop sets on the last two. Got my quads good and wobbly, and still feeling some ache today.

Sleep is so tough sometimes. I grew up with poor sleep, and outside a few periods (like a year here, a year there) over my whole life, its just sucked. Its not great for our health at all.

I generally look at.

Food - Dont eat late, dont eat heavy fat.
Water - Dont drink too late.
Stress (Its always stress) - This is just the eternal struggle. Limit stress. I have a few things that set me off, and I'm not going to sleep if they are bouncing around the skull.
Room Temp/Brightness + Bed - The environment is critical. Needs to be cool, no scents, fresh air, good pillow (this is key!) yeah.

Anti-Inflammatory - I need to take pills to keep my inflammation down. I take a natural one, its key for my breathing.

Good tips, thanks!

I wound up staying awake all night Saturday night and getting a couple hours' solid sleep from around 8am-10am yesterday, and a like a half hour nap a little later. Bedded down on time around 9pm last night and slept deeply until around 4am, then got back to pretty good sleep until my alarm went off at 5:30. Feeling pretty well refreshed and restored.

I already have room and bed pretty well covered for darkness, temp, and comfort. I may want to get a slightly lower pillow for back sleeping/neck comfort. Currently it's easier for me to get to sleep on my sides, but I've also been getting some shoulder pain/impingement from that after the fact. Water I think I'm fine- I don't normally wake up to get rid of that. Anti-inflammatories I usually shy away from in part because I understand the inflammatory response is part of muscle growth/adaptation, and in part because my current PCP is pretty negative on regular use, and I used to use ibuprofen quite regularly for pain and inflammation in years past. Now I only tend to take them before bed if I really think my current pain is going to interfere with getting to sleep.

Food is a possible adjustment. Stress is my other definite focus point.

 

[Scribe]

Monday Best Day, after another weekend of poor sleep, but I did get in on Saturday, today was feeling good. I think on Friday I go back to 90's on Dips or 200 Incline Bench.