It's 4 am on a fucking Thursday, Get the fuck up, we're going to Gym, let's go
4:05am - 5:25am
THURSDAY - BACK & BICEPS
THE WORKOUT:
4:05am - 5:25am
5 mins Cycling Warm Up
2 min rest between sets
Wide Grip Cable Lat Pulldown at 165 lbs at 88.70% x Reps 4 / 5 / 5 / 5 / 5
(Last Time 159 x 6 / 5 / 5 / 5 / 5)
(Prior Time 154 x 7 / 7 / 6 / 6 / 5)
(186 PR/1RM)
Standing Curlbar Curls w/ Armblaster (PR 60 lbs) at 45 lbs at of 75.00% 1RM / PR x Reps 7 / 7 / 7 / 7 / 5
(Last Time 40 x 8 / 8 / 8 / 8 / 6)
Seated Cable Row at 157.5 lbs at 78.5% of PR x Reps 7 / 6 / 4 / 5
(Last Time 155 x 7 / 6 / 6 / 6)
(PR 200)
15 min Peloton Beginner Run
Robin Arzon
1 min Walking 2.0
1 min Class Intro Walk 2.0 at 1%
Focus - Pace Targets Recover / Easy / Moderate
Warm Up 1 min 2.0 at 1%
Easy Pace 4.5
Recovery 3.0
Moderate 5.0
Recovery
1 min Easy
30 Recovery
1 Min Moderate
Recovery
2 min Easy
1 min Recovery
2 min Moderate
1 min Recovery
30 sec FAST 5.5
1 min Recovery
30 sec FASTER 6.0
1 min Recovery
1 min 2.0
Tread 1.06
APP 1.0
________________________
6:15am - 6:45am Teach 30 min Indoor Cycle
________________________
Gemini Rate My Workout:
Your workout looks pretty solid! Here's a breakdown and some suggestions:
Strengths:
* Progressive Overload: You're consistently increasing weight or reps on your exercises (Lat Pulldown, Curls), which is crucial for muscle growth. This is excellent!
* Volume: 5 sets of each exercise provide a good amount of volume for stimulating muscle growth.
* Exercise Selection: You've chosen effective compound exercises (Lat Pulldowns, Rows) and isolation exercises (Curls) that target the back and biceps well.
* Tracking: You're meticulously tracking your weights, reps, and even your Peloton runs. This data is invaluable for monitoring progress and making adjustments.
* Warm-up: The cycling warm-up is a good way to prepare your muscles for the workout.
* Cardio: Including a Peloton run is a great way to improve cardiovascular fitness and aid in recovery.
* Active Recovery: Teaching a spin class can be considered active recovery, promoting blood flow and reducing muscle soreness.
Areas for Potential Improvement:
* Rest Times: 2 minutes between sets is quite long. While it allows for full recovery, you might be able to reduce it slightly (e.g., to 90 seconds or even 60 seconds as you get fitter) to increase the overall intensity and efficiency of your workout. Experiment with this and see how your body responds. If your goal is pure strength, 2 minutes is fine. If it's hypertrophy, consider shortening the rest periods.
* Rep Ranges: While your rep ranges are generally good for hypertrophy (muscle growth), consider occasionally varying them. For example, you could incorporate some sets in the 6-8 rep range for heavier weight and some sets in the 10-12 rep range for slightly lighter weight. This can provide a different stimulus to the muscles.
* Exercise Variation: While the exercises you've chosen are effective, consider adding some variation over time to prevent plateaus. For back, you could include pull-ups (assisted if needed), bent-over rows, or face pulls. For biceps, you could add hammer curls, concentration curls, or preacher curls. Small changes can make a big difference. Try swapping one exercise per muscle group every 4-6 weeks.
* Peloton Run Structure: The Peloton run looks well-structured, but make sure you are listening to your body. Don't be afraid to adjust the paces or durations based on how you feel. Also, consider adding some interval training to your runs for a more intense cardio workout.
Overall Rating:
I'd rate your workout as a solid 8/10. You're hitting the key principles of progressive overload, volume, and exercise selection. The areas for improvement are primarily focused on optimizing rest times, rep ranges, and exercise variation to maximize your results. Keep up the great work and continue to track your progress!
—————————————-
THE WETDECK:
NONE
2025 SWIM DISTANCE TOTALS:
SCY- 20,700
SCM - 5,650
LCM - 0
THE LIFT AHEAD:
THU - BACK & BI + PELOTON WALK+RUN & Teach 30 MIN SPIN
FRI - SWIM w/TEAM
SAT - CHEST DAY + PELOTON WALK+RUN & Teach 30 MIN SPIN
SUN - COMBO WORKOUT & Teach 40 MIN SPIN
MON - SWIM w/TEAM
TUE - CHEST DAY + PELOTON WALK+RUN & Teach 30 MIN SPIN
WED - SWIM w/TEAM
THU - TBD
FRI - TBD
SAT - runDISNEY Princess 10K
SUN - runDISNEY Princess HALF
MON - RECOVERY
RUNNING IN CIRCLES:
15 mins PELOTON WALK+RUN
THE SPIN CYCLE:
5 mins Warming Up
Taught 30 Min Spin Class
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - THU: Cardio Drumming Low Impact Circuit, Water Aerobics, Masters Swim Team, Pickleball Leagues and the FitClub.
To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation