Yeah That Workout Is Shit and I Do Shit Workouts Also.

Oh My!  Back and Biceps Day!  I had to scale down parts of my workout.  I'm feeling some tightness and possibly over training symptoms.  So I cut down some of the weights and mixed up the workout a bit.  After yesterday's Leg Workout my glutes are sore and putting some pressure on my lower back.  So did I foam roll or use my percussion device?  Nope.  Actually didn't feel it until I was working out.  So I gotta take care of myself before I go to work today and after work.  I got a Theragun Mini this past week so I gotta put it to use.  

TUESDAY
6 mins warm up
Asst Wide Grip Pull-ups 1 2 3 4
Curlbar Preacher Curl 1 2 3 4
Seated Cable Row 1 2 3 4
Standing Cable Hammer Curl 1 2 3 4
Cable Lat Pulldown 1 2 3 4
Machine Back Extensions 1 2 3
Seated DB Bicep Curl 1 2 3 4

After did a 10 minute Low Impact Ride.  My 349th Ride.  There is no Live Ride I can do for the next few days unless I alter my schedule.  But I probably should take a few days off.  Let my body recover better.  Or delete some older classes so I can make my 350th a Live Class.  Ugh.  Up next work.  It's going to be an interesting day.  

My17Cents:

I say this all the time that I can’t judge someone else’s workout as I don’t know their reasoning, their restrictions and their motivation. But with all that in mind Cody was right. Kristina Girod and the Power+Flow workouts are SHIT!

Yes any movement or mobility is good.  Yes they are probably burning a ton of calories.  No I haven't take a class.  

But if you want to dance take a Zumba class.  If you are going to spin have good form and execute it correct.  Those poor knees!  All those people bouncing around with what looks like hardly any resistance.  

But Joey Swoll wouldn't like that opinion.  Thousands went online to attack Cody.  So I'll say it "The workout looks like shit. But I'll go over here and mind my own business.  Damn, I should have been a knee replacement surgeon."

Random Acts of Fitness:  I High-5'd a bunch of people in a Peloton class yesterday.  Today one of my centers hosts a cycling club so 50-100 cyclist will be in my parking lot.  Oh and this was a few months ago but since it's actually happening next week:  I was asked back in Jan if I would teach an aerobics class on a stage to the open public.  I did declined but I did find them someone to do it.  The event is next week on my Birthday.  About 100 or so people will be participating so I did a few extra Random Acts of Fitness.  That should make up for me calling Power+Dance+Flow+Whatever a SHIT workout,


104 Weeks of Movement and Knowing To Not Go All Out Everyday and Everytime Leg Workout

One can't PR everyday!  Sometimes I got to remind myself that I don't have to always break a PR or be at 80% of my 1RM to gain strength.  Working out is hard but one needs easier days also.  My back squat today wasn't the best.  But that's okay.  I do know that by the end of the workout my legs were shaking so it was a good workout by the end.

MONDAY
10 min Power Walking
5 EB Good Mornings / 5 EB Squat
5 EB Good Mornings / 5 EB Squat
BB Back Squat
10x at 63.88% of 1RM
8x at 69.44% of 1RM
8x at 69.44% of 1RM
6x at 69.44% of 1RM
Leg Extension 1 2 3 4
Bulgarian Split Squat 1 2 3 4
Calf Raises on Leg Press Machine with 1 2 3 4

After that it was home.  Did a 20 minute Power Zone Beginner Ride that got m to my 2 year streak.  104 weeks of Peloton!  I also am 2 rides away from 350.  How did that happen?  I thought I was like 7 away.  Oh Boy!  Guess I won't be doing a Live Class for my 350th!


Counting Down To 104 Consecutive Weeks and My 53rd Birthday Workout Day

Mas Aqua Por Favor! I know I didn't drink enough water yesterday at work.  Barely finished my Stanley Cup all day.  I do drink water while working out but not nearly enough.  My calf muscles started to twitch and it wasn't even a leg day.  

SUNDAY
15 minutes Wam Up and Stretching
BB Incline Chest Press
10x EB
8x 82.14% of 1RM
8x at 82.14% of 1RM
6x at 82.14% of 1RM
6x at 82.14% of 1RM
Flat Bench DB Fly 1 2 3 4
Flat Bench DB Skullcrusher 1 2 3 4 (increased weight)
Flat Bench DB Close Grip Press 1 2 3 4 (Increased Weight)
Machine Pec Fly 1 2 3 4 (Increased Weight)
SS - Tricep Rope Pulldown / Facepulls 1 2 3 4
Seated DB OH Press 1 2 3 4
DB Lateral Raise 1 2 3 4

I increased my weight on two movements and not by choice.  The lighter weights were being used by others.  So that pushed me a bit today.  That's a good thing.  I did feel good in my workout.  I should have hit the Incline BB a bit harder.  By the time I got to shoulders I was gassed out.  As I'm about to hit 53 I'm feeling and looking stronger then ever.  


Here are my In Between Sets Ranting:

Stop laughing. Seriously. Joey Swoll would like that. The One Inch Crew is at it again. There is a small group of older men who lift far too heavy of weight but only have a one inch range of motion. Sometimes not even engaging the muscle intended.

I know not to judge others. I don’t know their restrictions or the reason why they do the movement that way. What I should do is engage conversation with them but hell NO! This is my time for EDM blasting in my ears while caffeine pumps through me.

I know that’s not very “Random Acts of Fitness” of me. But yesterday one of my centers hosted about 50 cyclist and a Walkaway The Pounds class so I’m Acted out. I actually opened one center and closed another so 6:30am to 9:30pm!

Okay enough of the rants.  After my workout I got on the bike for two quick rides.  A 15 minute Pop and a 5 minute Cool Down.
 

Tomorrow is a Leg Day!  Wahoo.  I look forward to Leg Day.  I got 9 days to my 53rd Birthday.  Not doing anything special.  Just hoping to take a Live Class on the Peloton.  Hopefully get my first Shout Out.  But tomorrow when I ride I'll hit 104 consecutive weeks using the Peloton App and Bike+.  
 

Back At It Again. At Least For Today. Back and Bicep Workout.

Taking two days off from the gym does a body wonders.  With longer work days and early morning starts to those days I had to take two days off in a row from the gym.  Now it's so easy to take a day off and another and another.  It could have been so easy to crawl back into bed instead of going to the gym.  I was so groggy at first.  But once at the gym and moving I had a great workout!

FRIDAY
5 minutes warm up
Asst Wide Grop Pull Up 1 2 3 4
Curlbar Preacher Curl 1 2 3 4
Widegrip Cable Pulldown 1 2 3 4
Cable Hammer Curl 1 2 3 4
Seated Cable Row 1 2 3 4
Ezbar Drag Curl 1 2 3 4
Ezbar Upright Row 1 2 3

Back and Biceps at the gym then quickly home for a 15 minute Pop Ride.  I got about 7 rides left to I hit 350.  I made it my goal to get to 350 by my birthday on Feb 14th.  That shouldn't be a problem.  Hopefully can make it a live class and take a live class on my birthday.  I'll be skipping the gym again tomorrow since I'm working from open to close.  I'll hit the gym later on Sunday.  


Can't Skip My Morning Workout - Chest, Triceps and Shoulder Day!

Chest Day!  I so wanted to skip this morning.  When I got out of my bed this morning I so wanted to go back to bed.  But I know I may not work out again to Friday or Sunday!!!  Tonight I may have to cover an event so I'll work late which means my 7:30pm bedtime will be missed.  Hopefully my coworker will feel better and do their own event. If so and I get to bed early I'll do a Back and Bicep Day.  Thursday I gotta open a facility and Saturday I'm opening one and closing another.  So workouts this week can't be missed when I don't have a good excuse.

TUESDAY
5 min warm up cardio
BB Incline Chest Press
10x EB
8x at 82.14% of 1RM
8x at 82.14% of 1RM
6x at 82.14% of 1RM
6x at 82.14% of 1RM
4x at 82.14% of 1RM
Flat Bench DB Fly 1 2 3
Flat Bench DB Skullcrusher 1 2 3
Seated DB OH Press 1 2 3
Seated Machine Pec Fly 1 2 3
SS - Rope Tricep Pulldown / Facepulls 1 2 3

Then quickly home for a 10 minute Lane Break Class.  Every time I take a Lanebreak Class I'm heart broken by the count of people who have taken that class.  Some of the Lanebreaks have less than 100 rides done with them.  I get it most people pay Peloton for the Instructors and motivation but sometimes just riding to the music is what one needs.  


Been Too Quiet, I'mma Get Loud and Trust The Process Leg Day Workout

Abort the morning workout was my first reaction when waking up.  Last nights sleep was meh.  An Oura Ring Sleep Score of 70 which is Good but I felt not so good.  Ugh! Got to the gym and did a 10 minute Incline Power Walk to wake up the legs.

MONDAY
10 min Power Walk
5x EB Good Mornings
5x EB Bottom Half Squat
5x EB Good Mornings
5x EB Bottom Half Squat
BB Back Squat
6x at 75% of 1RM
6x at 75% of 1RM
6x at 75% of 1RM
6x at 75% of 1RM
5x at 75% of 1RM
4x at 80.55% of 1RM
2x at 80.55% of 1RM
Leg Extensions 1 2 3 4 5
Calf Raises on Leg Press Machine 1 2 3

The focus today was my Back Squat.  Felt okay but not great.  I say that knowing not everyday is going to be a PR day.  Some day's it's hard to sit back and respect the process.  I'm getting stronger and I'm looking stronger.  After the workout at the gym it was home for a 15 minute Low Impact Ride.  Just to flush it all out.  Today is going to be a good day.  Easing my way into the morning and a Pickleball League starts today.  I'm not playing just the organizer.  Learning to play pickleball is one of my goals for 2023.  Just basic play nothing crazy.    

Tomorrow will be Chest, Triceps and Shoulders and Wednesday will be Back and Biceps.  

 
 

It's Me, I'm The Problem, It's Me, My Workout Agrees And Other Musings From My Workout

It's my fault.  Everyone Agrees.  It's Me!  I self-sabotaged my workout with one too many White Claws last night.  I slept good but I woke up feeling like crap.  I needed to blow off some steam but should have left that for the gym and not for White Claws.  Oh well I got my workout in.  It was meh at best.  Just not in the right mindset.  I also skipped a few movements and did my workout out of my regular order as I was working around others.  The advantage of waking up early allows me to do more of my workout.  But due to White Claws I had a later start. 

SUNDAY

15 minutes Warming Up and Stretching
Asst Wide Grip Pull Up 1 2 3 4
BB Bent Over Under Hand Grip Row 1 2 3 4
Curlbar Preacher Curl 1 2 3 4
Seated Cable Row 1 2 3 4
Ezbar Drag Curl 1 2 3 4
Ezbar Upright Row 1 2 3


Back to 180 Gestures or Random Acts Of Fitness or My Random Thoughts In Between Sets (Read Part One HERE):

I recently posted I’d either be quitting my job in the next 48 hours or be there for 4 to 8 years. It seems I’ll be here for years to come. Why?

Well I know my Why? What drives me to wake up every day and show up. My Why…

To help others move through life and sport.

Simple enough. I may not be able to add years to someone’s life but I can add quality to those years.

How do you measure quality? You don’t have to because everyone around will. You just have to be open to hear and see it.

The 180 Random Acts of Fitness for me was as simple as making sure everything at my center was working so that residents could come in and do their activities without any worry. 180 in that they meet three days a week almost every week and been at the center since October 2022.

After the gym I came home for a 20 minute Low Impact Ride.  Tomorrow is going to be my LEG DAY!  Back Squats!  Tuesday will be back to Chest/Tri and Wednesday will be Back/Bi.  Thursday will be Recovery as I'm opening one of my work centers.