Our Physical Fitness

[Evaniel]

Welcome, runners!

 

[Mannahnin]

Up late at parties Friday night, but got in Saturday afternoon for a good session.

Three sets dumbbell inclined curls with drop sets (slowly making progress), four sets Smith inclined barbell bench with drop sets on the latter two, three sets leg extensions with drop sets on the latter two, and three sets machine overhead press with a drop set on the third.

Also went out dancing Saturday night, which was nice.

I feel like my sleep is improving a bit, although that may in part be due to exhausting myself more with activity during the day.

 

[Hamilburg]

I've been going to the gym three times a day and getting ready to attempt my first 5k in December! I'm really nervous about it but I recently had to do some rigorous physical labor and was amazed that I didn't struggle like I used to! I've still got a long way to go exercise and weight loss-wise, but I can see progress!

Do you have a "couch to 5k" plan for the running portion? I still keep around the book that gave me mine, it was a pretty amazing feeling to go from 4 minute walk - 1 minute run intervals to 30,40,50 minute continuous jogging.

 

[Time_Feather]

Do you have a "couch to 5k" plan for the running portion? I still keep around the book that gave me mine, it was a pretty amazing feeling to go from 4 minute walk - 1 minute run intervals to 30,40,50 minute continuous jogging.

I do not but that sounds amazing! Where can I find that?

 

[Scribe]

Didn't get there, no appointments tomorrow however, so I'll Upper + some legs.

 

[Hamilburg]

I do not but that sounds amazing! Where can I find that?

Random link pulled from a search engine:

C25k Plan | Couch to 5k - C25K Running Program

c25k.com

"couch to 5k" is what these plans are generally known as, there are lots of free ones. Google should turn up tons. Youtube is chock full of helpful videos as well. If I add just one thing to this - when they say 'jog', they really do mean as close to 'easy' as you can manage. It's hard to calibrate when you're starting out, especially if you're heavier, but the vast majority of benefits from aerobic training come most efficiently from relatively low intensity, steady state work.

 

[Mannahnin]

Yup. Even walking a lot has huge benefits; jogging doesn't have to be much faster or more intense than walking, especially to start.

 

[Evaniel]

Tuesday Upper
Tuesday, November 4, 2025 at 5:32 PM

Pull Up
Set 1: +35 lb × 10
Set 2: +35 lb × 8

Low row
Set 1: 220 lb × 10
Set 2: 210 lb × 10

Shrug (Barbell)
Set 1: 275 lb × 10

Bench Press (Smith Machine)
Set 1: 235 lb × 10
Set 2: 235 lb × 7

Lateral Raise (Cable)
Set 1: 30 lb × 10
Set 2: 30 lb × 13

Reverse Fly (Cable)
Set 1: 40 x15

 

[Scribe]

250 Bench
90 Dips
220 Fly
200 Incline

It all went up today, now I must recover.

 

[Scribe]

Woke up with my chest/arms feeling tired, probably a good thing.