Our Physical Fitness

[Evaniel]

Wednesday Pull
Wednesday, July 16, 2025 at 4:31 PM

Pullover (Machine)
Set 1: 150 lb × 11

Pull Up
Set 1: +25 lb × 6
Set 2: +25 lb × 6
Set 3: +25 lb × 8

Bent Over One Arm Row (Dumbbell)
Set 1: 90 lb × 10
Set 2: 90 lb × 10

Bicep Curl (Dumbbell)
Set 1: 40 lb × 12
Set 2: 40 lb × 12

Reverse Fly (Dumbbell)
Set 1: 30 lb × 17
Set 2: 30 lb × 17

Insomnia hit me pretty hard last night, but felt pretty good today. Did drop sets on the pull ups (neutral grip), the curls, and the reverse flyes.

 

[AlexofBarbaria]

To the best of my knowledge the standard for logging dumbbells is the weight per-dumbbell, but anything else is total weight/resistance. So if I'm doing anything with a barbell that's normally going to include the 45lbs for the bar itself, and if (say) I'm doing a Smith machine barbell exercise it's going to be the base 20lb resistance for that +whatever weight I load on it.

Definitely if you're logging total volume (weight x reps x sets) you're going to add the dumbbells together. I used to track that (and came up with rough calculations for body weight exercises), so you're not alone in having geeked out on the numbers.

You might be interested in exertion load, which adds an exponential fatigue factor to the total volume formula that accounts for how close the reps are to failure.

I thought this was a great idea, but I don’t bother tracking it anymore since nowadays I take every working set to around 9–9.5 RPE (so no need to adjust for varying RIR) and keep overall volume pretty low (so don't worry about tracking overall fatigue). So now I just count number of hard sets per muscle per week.

 

[Mannahnin]

Last night I went back for more, but kept it pretty short. Also went pull-focused, with three sets of cable rows (dropping weight slightly and adding a few reps, trying to focus on stricter form than I do with heavier weight), a couple of sets of lat pulldowns, and three sets of cable lateral raises (still dialing the form in, but feeling a bit better on it).

You might be interested in exertion load, which adds an exponential fatigue factor to the total volume formula that accounts for how close the reps are to failure.

Interesting!

I thought this was a great idea, but I don’t bother tracking it anymore since nowadays I take every working set to around 9–9.5 RPE (so no need to adjust for varying RIR) and keep overall volume pretty low (so don't worry about tracking overall fatigue). So now I just count number of hard sets per muscle per week.

I'm in a similar place. I take just about every set (outside of warm up sets) to technical failure, and I don't do a ton of sets. I got some warm fuzzies this week from this Menno Henselmans video on time-efficient training where he recommends what he calls combo sets, which are very much like the circuits which have been my primary training methodology since I started. Of course, I'm also old and don't have a ton of cardiovascular stamina , so I'm not quite as time efficient and tend to rest a little longer.

 

[Evaniel]

I thought this was a great idea, but I don’t bother tracking it anymore since nowadays I take every working set to around 9–9.5 RPE (so no need to adjust for varying RIR) and keep overall volume pretty low (so don't worry about tracking overall fatigue). So now I just count number of hard sets per muscle per week.

This is exactly where I'm at these days. The minimalist/essentials program I'm on now lets me train to "beat the log book" each week without getting fried. I'll sometimes add drop sets to push the volume a bit more. That said, I also like that I don't generally feel like I need a deload week very often on this program, so I'm generally content to follow it as is.

 

[darjr]

My gym time has been curtailed due to the buhurt training. I plan to adjust that so I’m also lifting. Not sure how yet.

When in hell, at least do it in armor.

 

[Evaniel]

My gym time has been curtailed due to the buhurt training. I plan to adjust that so I’m also lifting. Not sure how yet.

When in hell, at least do it in armor.

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Take care of yourself. We need more combat vids!

 

[eve1]

Start checking in here today and do 30 minutes of aerobic exercise every day！