Our Physical Fitness

[Evaniel]

Tuesday Push
Tuesday, July 22, 2025 at 6:02 PM

Overhead Press (Smith Machine)
Set 1: 115 lb × 11
Set 2: 115 lb × 12

Incline Bench Press (Dumbbell)
Set 1: 70 lb × 10
Set 2: 70 lb × 11

Triceps Dip Machine
Set 1: 190 lb × 15
Set 2: 190 lb × 17

Lateral Raise (Machine)
Set 1: 85 lb × 12
Set 2: 85 lb × 13

Chest Fly (Dumbbell)
Set 1: 45 lb × 12

Did drop sets with the incline press and dips. Alternated flyes with close grip DB press with a drop set.

 

[Scribe]

I'm behind on updates.

Last week Wed, back was pretty good.

I then was on the road. Ate poorly, but whatever here we are.

Monday Chest, really good. I went in with almost no pain considering I rested it for 4 days.

Today, chest is surprisingly sore. Heat and poor food intake isn't helping the recovery I guess.

I did legs, got everything in but the last Press, and it felt fine.

Back tomorrow, then maybe cardio Thursday, then I'm going to be traveling or on vacation so, we will see.

 

[Evaniel]

Wednesday Pull
Wednesday, July 23, 2025 at 5:15 PM

Pullover (Machine)
Set 1: 150 lb × 12

Pull Up
Set 1: +25 lb × 7
Set 2: +25 lb × 7
Set 3: +25 lb × 7

Iso-Lateral Row (Machine)
Set 1: 160 lb × 8
Set 2: 140 lb × 10

Bicep Curl (Dumbbell)
Set 1: 45 lb × 10
Set 2: 45 lb × 10

Reverse Fly (Dumbbell)
Set 1: 30 lb × 18
Set 2: 30 lb × 18

Drop sets on the rows, curls, and reverse flyes.

 

[Scribe]

Pull Up
Set 1: +25 lb × 7
Set 2: +25 lb × 7
Set 3: +25 lb × 7

I gave this a shot last week, its surprisingly tough. I could only get reps of 6.

 

[Evaniel]

I gave this a shot last week, its surprisingly tough. I could only get reps of 6.

I'm doing them with a parallel grip in this phase, which is generally easier for me than a more pronated (sp?) grip. I tend to feel a bit more mind-muscle connection with a neutral grip, too: it feels more natural to drive my elbows out in front and then down and back, that way.

 

[Mannahnin]

Could not fit in a workout last night, in part due to car issues. And rose a bit late this morning and couldn't motivate to squeeze in my morning exercises.

Going to see if I can rally tonight.

 

[Evaniel]

Could not fit in a workout last night, in part due to car issues. And rose a bit late this morning and couldn't motivate to squeeze in my morning exercises.

Going to see if I can rally tonight.

You got this!

 

[Scribe]

Back Wednesday was solid. I tried the weighted pull ups again but I am not there.

Next week, back to pull ups by body weight.

Thursday, no go. Terrible day.

Today, upper stuff. 70, 80, 80 Incline was the highlight.

I'm going to try and get work in while I am on holiday but we will see.

 

[Evaniel]

Saturday Upper
Saturday, Jul 26, 2025 at 12:31pm

Bench Press (Barbell)
Set 1: 225 lbs x 8
Set 2: 225 lbs x 9

Lat Pulldown (Machine)
Set 1: 210 lbs x 12
Set 2: 210 lbs x 12

Shoulder Press (Machine Plates)
Set 1: 150 lbs x 15
Set 2: 160 lbs x 15

Seated Cable Row - V Grip (Cable)
Set 1: 180 lbs x 12
Set 2: 180 lbs x 12

Bicep Curl (Cable)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 13

Triceps Extension (Cable)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 14

Leg days have been discouraging and limited due to a bum knee, but upper body days are going well. I laid off the weight on bench to favor more reps this week, and my shoulder felt pretty good.

I’ll stay on this phase a few more weeks before switching things up (assuming I plateau).

 

[Mannahnin]

Could not fit in a workout last night, in part due to car issues. And rose a bit late this morning and couldn't motivate to squeeze in my morning exercises.

Going to see if I can rally tonight.

You got this!

Lost more than an hour after work Thursday on a tire repair (sharp object in one of the brand new ones I just bought Monday); no go Thursday.

DID rally and get in Friday evening for three circuits of dumbbell bench, dumbbell inclined curls, behind the head skull crushers and seated lateral raises.

My PF just got all new equipment in, but unfortunately that also included reducing the number of dumbbells, including the inexplicable decision to only have one pair each of 25s and 30s, which seems nuts. Those are bread and butter for a lot of people. They've also failed to put the weight labels on the dumbbell racks, so they've already started to get jumbled and shuffled around over the last few days. I asked them about that on my way out yesterday and thankfully they confirmed that they have them and will be adding them.

Sunday I got in my dumbbell bench, dumbbell inclined curls, and behind the head skull crushers, then linear leg press and calf raises. Unfortunately they replaced the old Hammer Strength linear leg press (which was the same model as my old gym from 2020-this Feb) with a (IMO inferior) Matrix model, which kind of sucks. Still did the work though.

I've been pondering a bit and I'm thinking of adding an overhead press to my main exercises to get a bit more focused shoulder work. Might try that out tonight.