Edit Title "Gym Catchup 3/31/19"
Another day of catching up after a 4 month absence. There are areas in which I haven't lost a lot of strength. I usually find those when I am too lazy to exchange out the weights someone else left on the machine that I'm moving to ;>
I missed yesterday because a friend of mine passed, and yesterday was his funeral; I'll post on him tomorrow. I think I needed the extra day to recover.
I started using a new log book today (link to Amazon; click image):
it's pretty good
- can record up to 10 exercises at 5 sets per
- also can record 5 different cardio exercises, in addition
- includes a water tracker
- also includes a diet tracker
- finally, includes a vitamin tracker
- and 11 lines for other notes
Today, I went back to a post-workout cardio exercise. For us endomorphs (stocky guys who add fat quickly, but are slow to take it off; this has nothing to do with me stuffing my gut relentlessly, I promise! 🍟 🍩 🍔 ) , this is recommended to help burn extra fat. Last time I tried this, I started out at 5 minutes, but couldn't consistently meet that. This time, I'll be adding 10 seconds every time, but if I ever get to 10 minutes, I won't go longer than that.
I took my measurements today, not a lot of change from when I started going to the gym in December of 2017. Biceps and thighs are thicker by an inch, waist is two inches smaller, not not much improvement otherwise.
Today wasn't a lot of effort, maybe a 6/10, but I wanted to find out what I could do without hurting myself. So even though I wasn't worn out after the session, it still felt pretty good!
| Exercise | Previous Max | Sets Today | Ending Max Weight | Ending Reps |
|---|---|---|---|---|
| Cardio - Bike (warmup) | 159 heartbeats/min | 5 min | ? heartbeats/min | |
| Cardio - Stairmaster (post workout) | 159 heartbeats/min | 2 minutes | 157 heartbeats/min | |
| Squats (Smith Machine) | 145 lbs @ 12 | 3 | 115 lbs | 10 |
| Abductor | 155 lbs @ 14 | 4 | 135 lbs | 12 |
| Adductor | 155 lbs @ 14 | 4 | 135 lbs | 12 |
| Cable Lat Pulldown | 110 lbs @ 12 | 4 | 95 lbs | 8 |
| Plate Press | 125 lbs @ 8 | 4 | 110 lbs | 5 |
| Triceps Overhead | 17.5 lbs @ 14 | 3 | 17.5 lbs | 10 |
| Diagonal Lat Raise (dumbbell) | 12.5 lbs @ 12 | 3 | 15 lbs | 8 |
| Knee-ups | 20 | 3 | -> | 15 |
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