Our Physical Fitness

[Evaniel]

Only fair. I'm super jealous of you being like twice as strong as me while lower body weight.

I'm a lifelong insomniac. I'll have brief periods where I sleep well, brief periods where I'll go days without meaningful sleep, and the rest: where I just sleep fitfully at best.

 

[Scribe]

I'm sleeping pretty deeply lately, in warm blankets and a cold bedroom.

I don't even know what this would feel like anymore!

 

[Mannahnin]

I used to sleep deeply as a matter of routine, and it's only in the last few years that I lost that knack. Getting it back, even for a couple/few days, has been a definite blessing.

 

[Evaniel]

Regaining leg strength, but they’ve always been my weakest point. I am a short person with long, skinny legs: basically an elf.

Lower 2
Thursday, December 11, 2025 at 5:58 PM

Leg Press
Set 1: 455 lb × 10
Set 2: 455 lb × 10

Romanian Deadlift (Barbell)
Set 1: 235 lb × 10
Set 2: 235 lb × 10

Leg Extension (Machine)
Set 1: 120 lb × 15
Set 2: 120 lb × 12

Seated Calf Raise (Plate Loaded)
Set 1: 125 lb × 10
Set 2: 125 lb × 12

 

[Scribe]

I too did Legs. Next week we increase weight as my knees are holding up.

 

[Mannahnin]

...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.

Wednesday I didn't get in due to other factors, but I got in Thursday night for the first de-load session.

Basically did all 6 of my current mainstay upper and back exercises in 45 minutes or so, as opposed to the usual 3-4 in an hour+, by doing them substantially lighter and not approaching failure. Three sets of each with no drop sets. My rest breaks were MUCH shorter.

• Lat pulldowns 105x16, 105x16, 105x16
• Smith inclined barbell bench 70x14, 70x14, 70x14
• Machine biceps curl 50x20, 60x16, 60x16
• Machine overhead press 35x16, 45x12, 45x12
• Machine triceps extensions 47.5x20, 55x20, 65x25
• Rear delt flies 60x12, 70x12, 70x12

It was definitely fun and much less of a slog, though of course part of me wants to push harder and get the "real" numbers. I figure I'll do 1-2 more sessions like this and then get back to progressive overload.

 

[Evaniel]

Wednesday I didn't get in due to other factors, but I got in Thursday night for the first de-load session.

Basically did all 6 of my current mainstay upper and back exercises in 45 minutes or so, as opposed to the usual 3-4 in an hour+, by doing them substantially lighter and not approaching failure. Three sets of each with no drop sets. My rest breaks were MUCH shorter.

• Lat pulldowns 105x16, 105x16, 105x16
• Smith inclined barbell bench 70x14, 70x14, 70x14
• Machine biceps curl 50x20, 60x16, 60x16
• Machine overhead press 35x16, 45x12, 45x12
• Machine triceps extensions 47.5x20, 55x20, 65x25
• Rear delt flies 60x12, 70x12, 70x12

It was definitely fun and much less of a slog, though of course part of me wants to push harder and get the "real" numbers. I figure I'll do 1-2 more sessions like this and then get back to progressive overload.

Deloads are important if you've been training to failure, and it looks like you're doing it right! And I feel you on the wanting to push harder. That said, that urge motivates me when I go back to my regular sessions and definitely helps with burnout.

(Also, your endurance is impressive! Every time I go for volume, I am a mess. 13 working sets in a session is my upper limit these days. Your "deload" weeks make my work weeks look comparatively easy haha.)

 

[Mannahnin]

Deloads are important if you've been training to failure, and it looks like you're doing it right! And I feel you on the wanting to push harder. That said, that urge motivates me when I go back to my regular sessions and definitely helps with burnout.

(Also, your endurance is impressive! Every time I go for volume, I am a mess. 13 working sets in a session is my upper limit these days. Your "deload" weeks make my work weeks look comparatively easy haha.)

I feel the same in reverse! My endurance for regular working sessions feels pathetic next to yours and Scribe's in terms of volume. Just 3, maybe 4 exercises most of the time, for 3-4 sets each. Though going to failure and pushing beyond with drop sets most of the time does mean I need a lot of intra-workout rest.

 

[Mannahnin]

Deloads are important if you've been training to failure, and it looks like you're doing it right! And I feel you on the wanting to push harder. That said, that urge motivates me when I go back to my regular sessions and definitely helps with burnout.

Where do you fall on what weight to start at coming back from a deload? I should start off a bit lighter than I peaked last time, ja? And build to a higher peak, but I'm not sure how far I'm going to drop back.

 

[Evaniel]

Where do you fall on what weight to start at coming back from a deload? I should start off a bit lighter than I peaked last time, ja? And build to a higher peak, but I'm not sure how far I'm going to drop back.

Speaking just for myself, I think you have the right of it. Progressive overload isn't about never going back, and a lot of the periodization schemes I see--like "wave" approaches--have their ups and downs: after a "peaking" week and deload, they generally have you start back lighter. Starting back at a slightly lower weight also has the benefit of letting you re-acclimate and progressively overload from this new period.