Our Physical Fitness

[Scribe]

Legs was legs. Nothing fancy, no changes.

I may adjust to

Tue - Heavy Legs.
Thur - Hack/Dead/Squat - And then Core/Abs, because I'm unfortunately going to need to start working on that again.

After work, its Upper/Back. I'm still sore from Monday which is surprising but I guess the lower reps is working to push things in a new way.

 

[Scribe]

Good Back. 200 on rows.

I'm frustrated because my pull is nothing near my push. Then I remember my Dips are way high than pull up, so..I guess?

Still, Back and Shoulders 2026!

 

[Mannahnin]

Tuesday I took off. Wednesday evening:

• Smith inclined barbell bench 70x21, 90x9 +80x6, 90x9 +80x4 +70x4, 70x14. Dropped 1 on set one, 1 net on set two, and 1 rep on each of the drop sets on three. Seeming pretty stalled here. I want to keep consistent, but I added the fourth set to try to compensate for the stall with volume.
• Machine biceps curls 60x26, 70x24, 70x23, 70x22 +60x7 +50x10. Added 2 reps on opening set, 1 each on sets two and three, and a net of 2 reps on set four. Really having to fight for the last reps. It's not a smooth tempo; got some mid-rep pauses. I might change my focus here a bit to getting the form more strict and eliminating the pauses if I can rather than pushing more reps right now.
• Machine rear delt flies 82.5x16, 80x16, 77.5x16. Kept steady from adding weight and reps on Monday.

Quads are still a bit complainy.

I think I'm going to count this mesocycle as starting Nov 17th. That's about when I settled in on doing these two (mostly) alternating sets of three exercises (plus the hack squats or leg extensions on weekends) and focusing on progress within them.

So Nov 24, Dec 1... Dec 8 will mark three weeks of doing that and trying to progress each week (and from session to session where possible). If I'm trying to do this in an organized way I should consider taking a slight deload the week of Dec 8-15, or the week after. And then maybe two more months of the same for a macrocycle, assess and see if and how I want to change things up.

 

[Scribe]

Good Legs.

640 on the Press, so numbers go up.

 

[Mannahnin]

Thursday night:

• Machine triceps extensions 90x26, 90x27 +80x10, 90x27 +80x10. Added weight and dropped 4 reps on the first set, added 1 rep each on the second and third, compared to last time.
• Lat pulldowns (narrow grip) 110x17, 120x12 +2 +1 (rest pause), 120x12 +105x5, 120x9 +105x4 +90x6 (drop sets). Added weight and dropped a few reps on the opening set, lost a bit on the subsequent sets compared to last time. Kind of stalled. Maybe I should add another set like I did with incline bench?
• Machine overhead press 50x16, 60x10+45x5, 60x10 +45x5 +30x5 (drop sets). Advanced weight on set one and dropped a few reps, lost 2 reps but added a drop set on two, lost 3 total reps across set three. Pretty comparable. I advanced weight, so I'll try to hold onto that gain.

 

[Scribe]

Upper/Chest, so great. I highly recommend working out when one doesn't have a torn muscle in their shoulder.

 

[Evaniel]

Weighed in this morning at 169. Definitely gonna diet.

Confession time: I'm a smoker. It's generally been light and social with a coworker (maybe 1 or 2 a day during the workweek). But it's escalated recently with stress, and it's been affecting my workouts and how I feel.

I'm going to use these posts as a bit of an accountability measure for both the diet and the smoking. I'll continue lifting, but I may track that less in favor of the other stuff.

Right now, the plan is 1900 calories/day for a week and see how it goes. It's not a dramatic deficit, but the first few weeks tend to be easy, so I'd like to start small. I'll eventually go down to 1700/day with a goal weight of 155. I've dropped as low as 150, but that's pretty skinny for me and difficult to maintain.

I'm going to try to cut cigarettes cold turkey. We'll see.

 

[Vael]

Got back to the gym Thursday after a couple weeks off. Did a short weight set and swam for 30 min. It's good to be back and the water was nice. Just hope I can keep up going ... with 2 jobs and only one day off, I just find it's been hard to force myself to go after a retail shift.

 

[Scribe]

Here's my plan for the next 4.5 Months.

Dec Workouts

Monday - Upper/Chest

Bike, Curls, Pulls, Bench, Dips, Pull Ups, Pull Downs, Fly, Single Arm Cable Row, Incline Bench, Delt Fly/Curl, Tricep Extension

Tuesday - Legs Heavy

Bike, Hack, Dead, Squat, Extension, Curl, Press, Side Bends, Leg Raise.

Wednesday - Upper/Back

Bike, Curls, Pulls, Pull Down, Dips, Pull Ups, Fly, Double Cable Row, Incline Bench, Single Cable Row, Delt Fly/Curl, Preacher Curl

Thursday - Legs Heavy

Bike, Hack, Dead, Squat, Extension, Curl, Press, Side Bends, Leg Raise.

Friday - Upper/Chest

Jan Workouts

Monday - Upper/Chest
Tuesday - Legs Heavy
Wednesday - Upper/Back
Thursday - Legs/Core

Bike, Hack, Dead, Squat, Crunch/Abs, Side Bends, Leg Raise.

Friday - Upper/Shoulder

Bike, Curls, Pulls, Bench, Dips, Pull Ups, Side Cable Raise, Fly, Reverse Fly, Incline Bench, Shrugs, Delt Fly/Curls.

Feb Workouts - Reps to 10/12

Monday - Upper/Chest
Tuesday - Legs Heavy
Wednesday - Upper/Back
Thursday - Legs/Core
Friday - Upper/Shoulder

March - Cut Calories - Reps to 10/12

Monday - Upper/Chest
Tuesday - Legs Heavy
Wednesday - Upper/Back
Thursday - Legs/Core
Friday - Upper/Shoulder

April - Cut Calories - Reps to 10/12

Monday - Upper/Chest
Tuesday - Legs Heavy
Wednesday - Upper/Back
Thursday - Legs/Core
Friday - Upper/Shoulder
Saturday - Skip/Core