Our Physical Fitness

[Scribe]

With lower armor in we did two rounds of burpees, lunges, planks, leg butterflies, jumping squats and I sucked at all of it.

Man, doing that near naked (just Muay Thai shorts!) always sucked, so I cannot imagine!

 

[Mannahnin]

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.

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.

I rested Friday and Saturday, then a dead car battery delayed things on Sunday but I still got in a workout. Just had to hurry a bit on the rest and didn't make time for legs. Committing to hit legs this evening!

Sunday 12/7:

• Smith inclined barbell bench 70x23, 90x11 +80x5, 90x9 +80x5 +70x4, 70x15. Added 2 on set one, 3 net on set two, dropped 1 rep on three, added 1 rep on the bonus fourth set. So more or less back to where I was two sessions ago, though I think the tempo is a little better, with fewer pauses. Which I'm pretty happy with, especially since the scale this morning said I dropped a couple of pounds again. I've been trying to eat heavier and also including a little more junk food, but it's not sticking.
• Machine biceps curls 60x30, 70x26, 70x24, 70x20 +80x1 (whoops) +60x7 +50x10. Added 4 reps on opening set (getting up to 30 I will plan to increase weight again), 2 on sets two , added 1 rep on set three, dropped ~ a rep on set four. Still having to fight for the last reps. Smoothing the tempo a little bit, still having to pause on some.
• Machine rear delt flies 82.5x18, 80x16, 77.5x17. Added 2 reps to set one and 1 to set three.

Tonight I plan to do triceps extensions, lat pulldowns, machine overhead press, and hack squats or leg extensions, pushing for overload again, but after tonight I want the next week to be deload. Do something like half to 3/4 weight/volume for 2-3 sessions, maybe skip one entirely, then go hard again the week after.

 

[Scribe]

Thank the Universe for Caffeine.

Upper/Chest another winner. 183.2 lbs on my weekly weigh in. I was hoping to hit 190 before I cut, not sure I'll get there, but I'm still increasing.

 

[Mannahnin]

Monday night followed the plan, though the leg equipment was surprisingly busy and I wound up subbing a couple of sets of leg press for hack squats:

• Lat pulldowns (narrow grip) 110x20, 120x16, 120x12 +105x6, 120x10 +105x4 +90x7. Added 3 reps set one, 1 rep set two AND didn't need to rest pause (last session was a regression), 1 rep set three, and a couple on the third set. I've been bouncing back and forth on this one the last few sessions.
• Machine triceps extensions 90x28, 90x28 +80x10, 90x22 +80x8. Added 2 reps sets 1, 1 rep set two, then dropped a bunch of reps on set 3. Maybe that de-load/break is a good idea.
• Machine overhead press 50x12, 60x9 + 45x4, 60x7 +45x4 +30x6, Lost 4 reps on set one, 2 on set two, and 2 total reps across set three. Again a bit of a performance crash which makes me think a rest is good.
• Leg press 347x15 + calf raises, 437x15 + calf raises. I REALLY didn't want to do these but rallied.

 

[Evaniel]

Had to switch some things up with the Smith machines being occupied.

Push
Tuesday, Dec 09, 2025 at 5:18pm

Bench Press (Dumbbell)
"6-10"
Set 1: 105 lbs x 6
Set 2: 105 lbs x 7

Shoulder Press (Dumbbell)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 9

Triceps Pressdown
Set 1: 90 lbs x 10
Set 2: 90 lbs x 10

Chest Fly (Dumbbell)
Set 1: 50 lbs x 15
Set 2: 55 lbs x 11

Lateral Raise (Dumbbell)
Set 1: 30 lbs x 15
Set 2: 30 lbs x 12

 

[Scribe]

Bench Press (Dumbbell)
"6-10"
Set 1: 105 lbs x 6
Set 2: 105 lbs x 7

 

[Scribe]

On my end, Legs. I'm on the same rotation it seems as another guy this week so we are fighting over machines which is lame.

Felt good though.