To Cardio Or Not To Cardio That Is The Question Plus Some Random Acts of Fitness

To Cardio Or Not To Cardio That Is The Question. Only have so much time plus need to get gas and drive to a work event this morning. My three minute commute will be a thirty minute commute.
 
Cut Cardio in half so fours sets of 60 Run / 30 Walk. With walking before and after it was 15 minutes on the tread.
 
THE WEIGH IN:
WEDNESDAY - 173.8 lbs
TUESDAY - 174.4 lbs
MONDAY - 175.4 lbs
SUNDAY - 176.0 lbs
SATURDAY - 175.8 lbs
FRIDAY - 175 lbs
THURSDAY - 174 lbs
SEVEN DAY AVERAGE - 174.91 lbs
 
Back Down Under 175!  Weight and scales can fluctuate so much day to day I use a 7 day average.
 
WEDNESDAY - BACK & BI DAY THE PUMP IS REAL
 
THE WORKOUT:
5 min Spinning Warming Up
 
Cable Lat Pulldown at 176 lbs x Reps 6 / 6 / 6 / 4 / 4
(Last Time 4 / 5 / 5 / 4 / 4)
 
Curlbar Preacher Curl
Drop Set at
27.5 lbs each side x Reps 4 / 4
25 lbs each side x Reps 6 / 6 / 4.
(Last Time at 25 lbs x Reps 7 / 7 / 7 / 7 / 4)
 
Seated Cable Row
at 180 lbs x Reps 6 / 6 / 6 / 6 / 6
(Last Time at 172.5 lbs x Reps 6 / 6 / 5 / 6 / 4)
 
Standing Cable Hanmer Bicep Curl at 90 lbs at 85.71% of 1RM / PR x Reps 12 / 11 / 8 / 8 / 8
(Last Time 10 / 8 / 8 / 6 / 4)
 
THE BREAKDOWN:
LAT PULLDOWN - MORE REPS THAN LAST TIME.
PREACHER CURL - DROP SET.  DROP IT LIKE ITS HOT.  Tried to push 2.5 lbs on each side.  Will keep trying to I do it!
CABLE ROW - That's a jump!  STRONGER THAN LAST TIME.  Added 7.5 lbs!
HAMER BICEP CURL - MORE REPS THAN LAST TIME.
OVERALL - THAT PUMP WAS REAL.  
 
THE SPIN CYCLE:
5 Min Warming Up
 
THE WET NOTE:
NONE
 

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 13,550

THE LIFT AHEAD:
TUE - 
WED - BACK & BI + PELOTON TREAD RUN
THU - LEG + TEACH 30 MIN SPIN
FRI - SWIM w/TEAM
SAT - CHEST + TEACH 30 MIN SPIN
SUN - BACK & BI + SWIM w/TEAM
MON - LEG DAY + TBD (May sub two Spin Classes)

THE RUN DOWN:
Half a Peloton Tread Class.  Can't do everything.  Since I had that pump going I didn't want to cut it short.  So cardio got that cut.

runDISNEY:
NONE

THE FOOD COURT:

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - 3,092 Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 210 g
FAT - 79 g
PROTEIN - 231 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - Walking Aerobics, Chair Yoga, Chair Aerobics, Parkinson Exercise, Pilates Mat, Walk Away The Pounds, Water Aerobics and the FitClub.

SENIOR GAMES:
NONE

IN MY HEAD:
LOTS

I AM PROUD BECAUSE:
THAT PUMP

THE BOOKSHELF

ONE MORE REP:

THE MONEY SHOT:
5/21/24 Fitness Stocks Today $LTH, $XPOF, $BODY, $TRNR, $PTON and $PLNT 

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**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.


Is There Anything Better Than A Good Chest Day Workout & Some Random Acts of Fitness

A few hours later but getting it posted...

THE WEIGH IN:
TUESDAY - 174.4
MONDAY - 175.4 lbs
SUNDAY - 176.0 lbs
SATURDAY - 175.8 lbs
FRIDAY - 175 lbs
THURSDAY - 174 lbs
WEDNESDAY 175.4 lbs
SEVEN DAY AVERAGE - 175.14 lbs

Stopping the creeping upward tick of my weight.  As of now I'm doing pretty good today with my nutrition.  Not great but good. 

TUESDAY IS CHESTIE DAY!  

THE WORKOUT:

Flat Bench BB Press
8 x EB
4 x 155 lbs at 91.11% of 1RM / PR
6 x 155 lbs at 91.11% of 1RM / PR
5 x 155 lbs at 91.11% of 1RM / PR
3 x 155 lbs at 91.11% of 1RM / PR
3 x 155 lbs at 91.11% of 1RM / PR
(Last Time 3/5/4/3/2)
 
Cable Chest Fly at 70 lbs x Reps 5 / 6 / 6 / 6 / 5
 
Seated DB OH Press
4 x 45 lbs
4 x 40 lbs
6 x 40 lbs
6 x 40 lbs
8 x 40 lbs
(Last Time 40 lbs x Reps 8 / 7 / 7 / 6 / 5)
 
Tricep Rope Pushdown at 62 lbs* x Reps 6 / 6 / 6 / 6 / 6
(Last Time 122.5 lbs x 7 / 8 / 7 / 7 / 7)
*Different Cable System
 

THE BREAKDOWN:
BB FLAT BENCH PRESS - MORE REPS THAN LAST TIME
CHEST FLY - Added 5 pounds to each side.  PROGRESS
TRICEP ROPE PUSHDOWN - Hard to judge as I used a different cable system
OVERALL - DAY BY DAY BETTER THAN LAST TIME.

THE SPIN CYCLE:
5 Min Warming Up
Taught 30 Min Spin Class

THE WET NOTE:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 13,550

THE LIFT AHEAD:
TUE - 
WED - BACK & BI + PELOTON TREAD RUN
THU - LEG + TEACH 30 MIN SPIN
FRI - SWIM w/TEAM
SAT - CHEST + TEACH 30 MIN SPIN
SUN - BACK & BI + SWIM w/TEAM
MON - LEG DAY + TBD (May sub two Spin Classes)

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE FOOD COURT:

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - 2,931 Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 239 g
FAT - 56 g
PROTEIN - 235 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - Walk Away The Pounds, Stretch Aging Backward, Tai Chi, Body Sculpting for Seniors, Cardio Dance, Low Impact Circuit, Aqua Aerobics, Water Volleyball, the Masters Swim Team and the FitClub.

SENIOR GAMES:
NONE

IN MY HEAD:
NONE

I AM PROUD BECAUSE:
My Chest Press Was On Fire!

THE BOOKSHELF:

ONE MORE REP:
NONE

THE MONEY SHOT:
5/20/24 Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT 

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**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.

 

Back To The Scale and Grind Plus Some Random Acts of Fitness

Monday, Monday, Monday.  Getting back into the grind.  The past few days have been tough to work out with the job but I was able to get in something.  Now need to get back to my regular routine of sleep and working out.

THE WEIGH IN:
MONDAY - 175.4 lbs
SUNDAY - 176.0 lbs
SATURDAY - 175.8 lbs
FRIDAY - 175 lbs
THURSDAY - 174 lbs
WEDNESDAY 175.4 lbs
TUESDAY 175.2 lbs
SEVEN DAY AVERAGE - 175.26 lbs

The slow creep.  This week I need to get my diet / eating under control.  Nutrition that is.  Being on the run all weekend for work I ate Chicken Nuggets, Large Fry, Apple Pie and Large Dr Pepper for lunches.  Today at work we have a Pot Luck Staff Luncheon Meeting but I'm going to eat my lunch of Chicken and Veggies before I go.  Got to get under 175 lbs again.  

MONDAY - LEG DAY 

THE WORKOUT:

5 min Warming Up Spinning
 
DB Romanian DL
7 x 45 lbs
6 x 45 lbs
6 x 45 lbs
 
BB Back Squat - 220 lbs 1RM / PR
8 x EB
4 x 175 lbs at 77.27% of 1RM / PR
6 x 180 lbs at 81.81% of 1RM / PR
5 x 180 lbs at 81.81% of 1RM / PR
4 x 180 lbs at 81.81% of 1RM / PR
4 x 180 lbs at 81.81% of 1RM / PR

THE BREAKDOWN:
DB ROMANIAN DL - 
Waking up those slumbering hamstrings
BB BACK SQUAT - PROGRESS.
OVERALL - DAY BY DAY BETTER THAN LAST TIME.

THE SPIN CYCLE:
5 Min Warming Up

THE WET NOTE:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 13,550

THE LIFT AHEAD:
TUE - CHEST + TEACH 30 MIN SPIN
WED - BACK & BI + PELOTON TREAD RUN
THU - LEG + TEACH 30 MIN SPIN
FRI - SWIM w/TEAM
SAT - CHEST + TEACH 30 MIN SPIN
SUN - BACK & BI + SWIM w/TEAM
MON - LEG DAY + TBD

THE RUN DOWN:
15 Min Peloton Tread Run

runDISNEY:
NONE

THE FOOD COURT:

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - N/A Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - N/A g
FAT - N/A g
PROTEIN - N/A g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - Pilates, Yoga, Walking Aerobics, 2 x Bone Builders, Water Aerobics and the FitClub. PLUS HIGH-5's In Peloton Class.

SENIOR GAMES:
NONE

IN MY HEAD:
NONE

I AM PROUD BECAUSE:
My squats.  Getting that dump truck.

THE BOOKSHELF:

ONE MORE REP:
NONE

THE MONEY SHOT:
5/16/24 Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT 

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**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.


Back To The Scale and Grind Plus Some Random Acts of Fitness

Monday, Monday, Monday.  Getting back into the grind.  The past few days have been tough to work out with the job but I was able to get in something.  Now need to get back to my regular routine of sleep and working out.

THE WEIGH IN:
MONDAY - 175.4 lbs
SUNDAY - 176.0 lbs
SATURDAY - 175.8 lbs
FRIDAY - 175 lbs
THURSDAY - 174 lbs
WEDNESDAY 175.4 lbs
TUESDAY 175.2 lbs
SEVEN DAY AVERAGE - 175.26 lbs

The slow creep.  This week I need to get my diet / eating under control.  Nutrition that is.  Being on the run all weekend for work I ate Chicken Nuggets, Large Fry, Apple Pie and Large Dr Pepper for lunches.  Today at work we have a Pot Luck Staff Luncheon Meeting but I'm going to eat my lunch of Chicken and Veggies before I go.  Got to get under 175 lbs again.  

MONDAY - LEG DAY 

THE WORKOUT:

5 min Warming Up Spinning
 
DB Romanian DL
7 x 45 lbs
6 x 45 lbs
6 x 45 lbs
 
BB Back Squat - 220 lbs 1RM / PR
8 x EB
4 x 175 lbs at 77.27% of 1RM / PR
6 x 180 lbs at 81.81% of 1RM / PR
5 x 180 lbs at 81.81% of 1RM / PR
4 x 180 lbs at 81.81% of 1RM / PR
4 x 180 lbs at 81.81% of 1RM / PR

THE BREAKDOWN:
DB ROMANIAN DL - 
Waking up those slumbering hamstrings
BB BACK SQUAT - PROGRESS.
OVERALL - DAY BY DAY BETTER THAN LAST TIME.

THE SPIN CYCLE:
5 Min Warming Up

THE WET NOTE:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 13,550

THE LIFT AHEAD:
TUE - CHEST + TEACH 30 MIN SPIN
WED - BACK & BI + PELOTON TREAD RUN
THU - LEG + TEACH 30 MIN SPIN
FRI - SWIM w/TEAM
SAT - CHEST + TEACH 30 MIN SPIN
SUN - BACK & BI + SWIM w/TEAM
MON - LEG DAY + TBD

THE RUN DOWN:
15 Min Peloton Tread Run

runDISNEY:
NONE

THE FOOD COURT:

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - N/A Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - N/A g
FAT - N/A g
PROTEIN - N/A g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - Pilates, Yoga, Walking Aerobics, 2 x Bone Builders, Water Aerobics and the FitClub. PLUS HIGH-5's In Peloton Class.

SENIOR GAMES:
NONE

IN MY HEAD:
NONE

I AM PROUD BECAUSE:
My squats.  Getting that dump truck.

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
5/16/24 Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT 

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**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.


The Cheat Lift Movement And Random Acts of Fitness

Got in a Sunday Work Out!  

The Cheat Lift Movement And Random Acts of Fitness
 
Yesterday was a work day as well as today.  Training someone for On Call at work and since they grabbed the phone and backpack I was able to get to bed a little earlier and hit the gym this morning.  Eating has been bad this past week and it'll be bad today with McDonald's on the run today.  With that said I'm creeping up past 175 again.  Gotta get that under control this week.

THE WEIGH IN:
SUNDAY - 176.0 lbs
SATURDAY - 175.8 lbs
FRIDAY - 175 lbs
THURSDAY - 174 lbs
WEDNESDAY 175.4 lbs
TUESDAY 175.2 lbs
MONDAY - 174.2 lbs
SEVEN DAY AVERAGE - 175.08 lbs

SUNDAY - BACK AND BICEPS

THE WORKOUT:

5 min Spinning Warming Up
 
Cable Lat Pulldown at 176 lbs x Reps 4 / 5 / 5 / 4 / 4
 
Curlbar Preacher Curl at 25 lbs x Reps 7 / 7 / 7 / 7 / 4
(Last Time 6 / 7 / 7 / 6 / 4)
 
Seated Cable Row at 172.5 lbs x Reps 6 / 6 / 5 / 6 / 4
 
Standing Cable Hanmer Bicep Curl at 90 lbs at 85.71% of 1RM / PR x Reps 10 / 8 / 8 / 6 / 4
(Last Time 8 / 8 / 8)

THE BREAKDOWN:
The Cheat Rep!
LAT PULLDOWN - 
176!  Back to my PR!  
PREACHER CURL - The first rep may be a cheat rep just to get moving.  Still MORE REPS THAN LAST TIME
CABLE ROW - NEW PR!  PROGRESS
HAMMER CURL - MORE REPS THAN LAST TIME.  First Rep each time is like Preacher Curl a cheat rep to get moving.  
OVERALL - PROGRESS

THE SPIN CYCLE:
NONE

THE WET NOTE:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 13,550

THE LIFT AHEAD:
MON - LEG + PELOTON TREAD RUN
TUE - CHEST + TEACH 30 MIN SPIN
WED - BACK & BI + PELOTON TREAD RUN
THU - LEG + TEACH 30 MIN SPIN
FRI - SWIM w/TEAM
SAT - CHEST + TEACH 30 MIN SPIN
SUN - BACK & BI + SWIM w/TEAM

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE FOOD COURT:

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - 3,193 Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 335 g
FAT - 118 g
PROTEIN - 82 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH-Yoga, the sports pool with walkers and swimmers. Oh and the FitClub

I AM PROUD BECAUSE:
More Reps Today Than Last Time.  Stronger Than Last Time.  

SENIOR GAMES:
NONE

IN MY HEAD:
NONE

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
5/16/24 Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT 

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**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.


What's Something You're Proud Of Yourself For Doing This Week & Some Random Acts of Fitness

Bad Food Choices.  I could blame work but it's all my choices.  I tried tracking yesterday but I know I didn't get it right.  I didn't workout this morning as I was up late last night for ON CALL answering phone then up early-ish for work.  Late for me but had to swap my car for a work truck then met up with a new employee.  Then it was On Call driving around and having lunch at McDonald's.  On these days when work gets in the way of me hitting the gym I really lean in to my mission statement:
TO INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT
and work helps me with that by:
TO CREATE AND IMPLEMENT EXCELLENT RECREATIONAL OPPORTUNITIES THAT PROMOTE AN ACTIVE AND HEALTHY LIFESTYLE
The other night while working a Bingo event at one of my centers I typed this..."Do you know hard it’s for someone like me to sit down for two hours while my laptop calls out bingo once a month at work? I sit there thinking about if Instill worked at a gym I would be moving or inspiring."  Which brings me to this question:
What’s something you’re proud of yourself for doing this week?
My swim workout last Sunday was spot on.  First time working with my pacing in ages and I was on fire.
PR's at the gym this week.  SQUAT BABY SQUAT
Just gotta remind myself on the days that aren't the fun days is that I'm doing what I do cuz' it gives me worth!  This will be a new point I'll make each weekend.  

I AM PROUD BECAUSE:

THE WEIGH IN:
SATURDAY - 175.8 lbs
FRIDAY - 175 lbs
THURSDAY - 174 lbs
WEDNESDAY 175.4 lbs
TUESDAY 175.2 lbs
MONDAY - 174.2 lbs
SUNDAY - 174.8 lbs
SEVEN DAY AVERAGE - 174.91 lbs

THE WORKOUT:
NONE

THE BREAKDOWN:
NONE

THE SPIN CYCLE:
NONE

THE WET NOTE:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 13,550

THE LIFT AHEAD:
SUN - BACK & BI
MON - LEG + PELOTON TREAD RUN
TUE - CHEST + TEACH 30 MIN SPIN
WED - BACK & BI + PELOTON TREAD RUN
THU - LEG + TEACH 30 MIN SPIN
FRI - SWIM w/TEAM
SAT - CHEST + TEACH 30 MIN SPIN
SUN - BACK & BI + SWIM w/TEAM

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE FOOD COURT:

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - N/A Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - N/A g
FAT - N/A g
PROTEIN - N/A g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - Yoga, Water Aerobics, Masters Swimming and the FitClub

SENIOR GAMES:
NONE

IN MY HEAD:
NONE

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
5/16/24 Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT 

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**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.


The Belt, The Tripod & Me: A New Romantic Story For The Ages & Random Acts of Fitness

When did the Tripod at the gym become my new best friend?  I never expected that I'd want to film myself working out yet here I am once again recording myself doing BB Squats.  Oh, I used a weight belt today also and boy what a difference it made.  I never thought I would need one as I don't lift that heavy, yet.  After using it today I really did notice a difference and I broke my own PR!

THE WEIGH IN:
THURSDAY - 174 lbs

WEDNESDAY 175.4 lbs
TUESDAY 175.2 lbs
MONDAY - 174.2 lbs
SUNDAY - 174.8 lbs
SATURDAY - 175.2 lbs
FRIDAY - 173.8
SEVEN DAY AVERAGE - 174.65 lbs

Still slowly ticking up each day after getting some days at 173. At least I'm below 175 and that really is my goal or to just be lean.  That pretty much is the vain goal.  LOOK GOOD AT ANY COST.  Well not any cost.  

LEG DAY - SLAY THE LEGS - THURSDAY

The Belt, The Tripod & Me: A New Romantic Story For The Ages 
 
THE WORKOUT:
 
5 min Spinning
 
DB Romanian DL
8 x 40 lbs
8 x 40 lbs
8 x 40 lbs
 
BB Back Squat
8 x EB
4 x 170 lbs at 79.06% of 1RM / PR
5 x 170 lbs at 79.06% of 1RM / PR
4 x 170 lbs at 79.06% of 1RM / PR
4 x 175 lbs at at 81.39% of 1RM / PR
4 x 180 lbs at 83.72% of 1RM / PR
4 x 185 lbs at 86.04% of 1RM / PR
3 x 190 lbs at 89.37% of 1RM / PR
Pre-Today 215 lbs PR
2 x 220 lbs NEW PR!
1 x 220 lbs NEW PR!
 
THE BREAKDOWN:
DB ROMANIAN DL - Waking up the giants
BB BACK SQUAT - LOOK AT ME!  220!  I know for most guys that is not all that but for that is a huge victory.  Remember my weight training has been machines or Les Mills Body Pump in the past.  To go from Body Pump to a Bar Bell is a good evolution.  I did film each set but have yet to watch any of the videos.  I did learn a trick on the iPHone to be able to film and still listen to my music.  WAHOO!  Wearing the belt made a big difference.  I felt more secure in my back and core.

THE SPIN CYCLE:
5 Min Warming Up
Taught a 30 Minute Spin Class

THE WET NOTE:
NONE

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
LCM - 13,550

THE LIFT AHEAD:
FRI - NO GYM DAY
SAT - NO GYM DAY
SUN - NO GYM DAY
MON - TBD
TUE - CHEST + Teach 30 min Spin
WED - BACK & BI + Peloton Tread Run
THU - LEG DAY + Teach 30 min Spin
FRI - SWIM w/TEAM in Orlando
SAT - CHEST + TEACH 30 MIN SPIN
Tonight I work late so I'll be home to late to get up to the gym then all weekend I'm ON CALL so I'll be up late.  Hoping that I can get back to my normal sleep time on Sunday night. Since I'm OnCall I get to take 2 days off in the next two weeks so will take Friday off and have a four day weekend!  Then the following Wednesday.  If that happens I'll try to drive to Orlando and swim with the team.  Getting in a few extra swim workouts.

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE FOOD COURT:

CALORIES:
TDEE - 2,798  Calories
GOAL - 2,500 Calories
ACTUAL - 2,745 Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - 303 g
FAT - 61 g
PROTEIN - 241 g

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH -Low Impact Circuit, Walk Away the Pounds, Yoga, Water Aerobics, Masters Swim Team and the FitClub.

SENIOR GAMES:
NONE

IN MY HEAD:
NONE

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
5/15/24 Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT 

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**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.