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STOP. RESET. LIFT. REPEAT. THINK. LIFT. REPEAT and Random Acts of Fitness

Sunday, December 10, 2023

TRUST THE PROCESS.  IT"S SLOW BUT TRUST IT.

CREATURE OF HABIT.

BEST LAID PLANS.

All of that sums my morning.  I had thought I'd wake up early, hit the gym and hit the pool.  But last night I really needed to blow off some steam so I drank a few White Claws.  Which then meant no 4am gym time.  I sort of needed the mental break.  It also allowed me to sleep in which I also needed.  I do need to play with my new FORM goggles to make sure they work and all that.  Maybe after the supermarket I might hit the pool for a little bit.  I got no other plans.  JUST MAYBE.  

Since I do compare my workouts to my last workout I like to follow the same order of my workout.  A creature of habit so I can compare Apples to Apples.  But today the Grndr Boy/Guy was doing a circuit using the Curl Bar so I didn't do the preacher curl and instead did the Hammer Curl.  It's all good.  

THE WORKOUT

SUNDAY

BACK & BICEPS

5 min Tread Incline Walk
 
Cybex Asst Pull-ups Reps 8 / 8 / 7 / 7 / 7
 
Cable Hammer Curl
8 x 88 lbs
8 x 90.5 lbs
8 x 90.5 lbs
8 X 93 lbs
8 x 93 lbs
 
Cable Lat Pulldown at 154 lbs x Reps 8 / 6 / 6 / 6 / 6
 
Seated Cable Row
156.5 lbs x Reps 8 / 8
159 lbs x Reps 8 / 8 / 6
 
Curlbar Drag Curl
8 x 15 lbs on each side
8 x 15 lbs on each side
8 x 15 lbs on each side
7 x 15 lbs on each side
6 x 15 lbs on each side

THE BREAKDOWN:
CYBEX PULLUP - More Reps than last time.  I think by 2 but hey!  PROGRESS
CABLE HAMMER CURL - Went up in weight.  PROGRESSIVE OVERLOAD
CABLE LAT PULLDOWN - MORE REPS!  PROGRESS
CABLE ROW - HEAVIER
DRAG CURL - Been awhile since I've done this movement so nothing to compare.
OVERALL - DANG Shirtless Grndr Boy was using the curlbar in his circuit so had to alter my workout.  He was shirt-less the whole time so I just stared out the window.  It was another KICK ASS WORKOUT.  

THE SPIN CYCLE:
NONE

THE WET NOTE:
NONE

THE RUN DOWN:
NONE

THE LIFT AHEAD:
MON - LEGS UPDATE: Teaching a 30 min spin class at 6:30am.  Will wake up, eat, shower and get to the gym.  I'll do a modified Leg Day and then teach the class.  It's at the older location gym so Meh!  But they did install two squat/deadlift platforms and no one uses them so that's a plus.
TUE - SPIN.  Forgot I teach a 30 min class.  It's later at 6:15am.  So I may hit the gym upstairs and do a modified CHEST DAY before the class.
WED - BACK & BI
THU - SWIM?  I'm closing Thursday night so I should be able to swim at one of the 7am lap swims and go in to work by 11am.  NOPE! UPDATED: Gotta be in a 9 am for Angel Tree deliveries.  Ugh.  I'll try a swim at 7am.
FRI - NOTHING.  Closing the night before and On-Call Friday, Saturday and Sunday.
SAT - NOTHING.  ON CALL
SUN - NOTHING. ON CALL
MON - NOTHING.

RANDOM ACTS OF FITNESS:
My centers have the cycle club, a yoga class and of course pickleball.

IN MY HEAD:
BETTER.  I blew off some steam last night with some White Claws.  Now reset into happy thoughts for the week ahead.  

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
NONE

my17cents:
Douche Alert!  Now I remember why I wake up and go to the gym at 4am instead of 8am:
1. Use the bumper plates dude. Ya not even dead lifting that heavy.
2. Other guy why you using the one curl bar for bent over rows when there are about a dozen Olympic bars not being used.
3. Put your shirt on this isn't Crossfit.
I am sure I do stuff that makes others think I'm the douchebag!

 

Posted at 09:45 AM in Training 2023 | | Comments (0)

Killing Some PR's, Santa, Random Acts of Fitness and Inspiring Others To Move Through Life and Sport

Saturday, December 09, 2023

KILLING IT!   I woke up after hitting snooze feeling a bit groggy.  I thought of skipping the gym for a minute or so before I dragged my ass out of bed.  I didn't want to sabotage myself with negative thoughts about the workout I was about to do.  So it was surprising to me at the end of the workout I KILLED IT!  KILLED IT!

THE WORKOUT

SATURDAY
CHEST, SHOULDERS & TRICEPS

5 min Walking Tread
 
Flat Bench BB Press
10 x EB
8 x 135 lbs at 84.37% of 1RM / PR
4 x 160 lbs
2 x 170 lbs*
1 x 170 lbs*
DROP SET
4 x 145 lbs
6 x 135 lbs
*NEW PR / In Jan 23 my PR was 140 lbs
 
Standing Cable Fly High to Low
8 x 62.5 lbs on each side
8 x 62.5 lbs on each side
8 x 62.5 lbs on each side
8 x 62.5 lbs on each side
8 x 62.5 lbs on each side
 
Seated DB OH Press
8 x 40 lbs on each side
8 x 40 lbs on each side
6 x 40 lbs on each side
7 x 40 lbs on each side
7 x 40 lbs on each side
 
Y-Bar Tricep Pushdown
8 x 121 lbs
8 x 121 lbs
8 x 121 lbs
8 X 123.5 lbs
8 x 123.5 lbs
 
Standing Cable Lateral Raise
R / L
8 / 8 at 24.5 lbs
8 / 8 at 24.5 lbs
8 / 8 at 24.5 lbs

THE BREAKDOWN:
BB CHEST PRESS - NEW 1 RM / PR! It really is a 1RM!  Okay maybe 2 RM!  But it's a new PR!  So now I can work 80% off of 170 to build strength.  I told you I was KILLING IT!
CABLE FLY - Added 2.5 lbs on each side!  KILLING IT!  PROGRESSIVE OVERLOAD!  I felt GREAT at this point of the workout.
DB OH PRESS - THE HUMBLING!  The gym was a mess this morning but even before that I was going to attempt to try 45 lbs.  I lifted them up and was like NOT TODAY, NOT TODAY.  But then it took me a few minutes to find two 40 lbs dumbbells.  RE-RACK YOUR WEIGHTS!  When I did and took one DB off the rack I somehow hit my hip.  OUCHIE!  I stayed at 40 lbs but did more REPS than last time.  PROGRESS
Y-BAR TRICEP PUSHDOWN - Added 2.5 lbs. PROGRESSIVE OVERLOAD!
CABLE LATERAL LIFT - Added 2.5 lbs and the stream went out.  Did three sets and called it a day!  I was toast.  It was almost 90 minutes!
OVERALL - KILLED IT!  I know I can't PR everyday and Shoulders and Triceps are smaller muscle groups so it will take longer to see increases.  

THE SPIN CYCLE:
I'm teaching a 30 minute class at 8:30 and one a 11 this morning.  Will update later. 

After my first class I went around and walked at the farmers market.  Grabbed and ice coffee and some bakery stuff for dinner tonight.  My second class was me subbing for someone and the class was small.  I gotta say the class was super nice and stroked my ego a bit.  A few wanted to know when I taught.  When I said I only teach once a week cuz' I have a full time job one person said I should make this my full time job.  I laughed.  People can be nice sometimes.  Made my week!

THE WET NOTE:
NONE.  The team isn't practicing tomorrow so I will go on my own.  I need to figure out my new FORM goggles.  

THE RUN DOWN:
NONE.  I owe myself a run next week.  

THE LIFT AHEAD:
SUN - BACK & BI then SWIM DAY
MON - LEGS
TUE - SPIN.  Forgot I teach a 30 min class.  It's later at 6:15am.  So I may hit the gym upstairs and do a modified CHEST DAY before the class.
WED - BACK & BI
THU - SWIM?  I'm closing Thursday night so I should be able to swim at one of the 7am lap swims and go in to work by 11am.  NOPE! UPDATED: Gotta be in a 9 am for Angel Tree deliveries.  Ugh.  I'll try a swim at 7am.
FRI - NOTHING.  Closing the night before and On-Call Friday, Saturday and Sunday.
SAT - NOTHING.  ON CALL
SUN - NOTHING. ON CALL
MON - NOTHING.  I'll be up to 10 pm on Sunday.
So that sucks.  That's why I won't be consistent in December.  I won't go four days with nothing.  I'll get on my Peloton or something.  Some of the On CALL may be modified.  I'm training someone so hopefully Sunday night I won't have to stay up to 10 pm.  

RANDOM ACTS OF FITNESS:
Today my centers have Walk Away The Pounds, the cycling club and of course Pickleball

IN MY HEAD:
I KILLED IT!  Between cutting out Wine/Hard Liquor and being on TRT I gotta say I'm feeling good about myself and life in general.  I don't talk a lot about TRT but it's really been a game changer.  I know I was already feeling better with the cutting out of Wine/Hard Liquor but the last few months I know I think different.  In a good way. 

Oh and I got to hand out with SANTA!  Yup Santa hit the dog park yesterday!  I think having a dog is great for people as it gets them out an walking even if it's only for a short walk.  It's all about INSPIRING OTHERS TO MOVE THROUGH LIFE AND SPORT.

THE BOOKSHELF:
Just the daily reeds.  After my classes I will read some of a NASM class I need to finish by next weekend to re-certify.  Even though I'm not Training or Coaching I want to keep my CPT going.  

ONE MORE REP:

Ikea’s new collection is workout gear hiding in plain sight via Fast Company Dumbbells that double as decor. Who would’ve thought.https://www.fastcompany.com/90993250/ikeas-new-collection-is-workout-gear-hiding-in-plain-sight 

THE MONEY SHOT

my17cents:
Trying to keep this on the topic of fitness and the business of fitness. The other day I noticed this one guy doing a leg workout.  He brought one of the spin bikes to the free weight room which is in itself no big deal.  But I did notice his seat height adjustment wasn't right.  I so wanted to go up to him and give him some advice but I didn't.  One reason is that I go to the gym and try NOT to talk to anyone.  It's my 60+ minutes of the day to be about me and nobody else.  Reason number two is that I recognize him from Grindr and didn't want him to think I was some old geezer hitting on him.  So I'm just going to let him ride on the wrong bike setting.  It's only in between sets and hey, he isn't in my classes.  

Posted at 06:34 AM in Training 2023 | | Comments (0)

Squatting Into The Weekend and Some Random Acts of Fitness

Friday, December 08, 2023

TGI FRIDAY!  I GET TO BE SANTA!  SANTA'S COMING!  

Sleep wasn't bad after as I got my minimum 6 hours.  I didn't feel refreshed at first but rallied once I was working out.  

THE WORKOUT

FRIDAY

LEG DAY

5 min Walking With Incline
 
BB Romanian DL
8 x EB
8 x 135 lbs at 67.5% of 1RM / PR
8 x 135 lbs at 67.5% of 1RM / PR
8 x 135 lbs at 67.5% of 1RM / PR
8 x 135 lbs at 67.5% of 1RM / PR
8 x 135 lbs at 67.5% of 1RM / PR
 
BB Back Squat
8 x EB
8 x 95 lbs at 47.5% of 1RM / PR
8 x 115 lbs at 57.5% of 1RM / PR
8 x 125 lbs at 62.5% of 1RM / PR
7 x 135 lbs at 67.5% of 1RM / PR
6 X 145 lbs at 72.5% of 1RM / PR
5 x 155 lbs at 77.5% of 1RM / PR
6 X 160 lbs at 80% of 1RM / PR
4 x 160 lbs at 80% of 1RM / PR
4 x 160 lbs at 80% of 1RM / PR
3 x 160 lbs at 80% of 1RM / PR

THE BREAKDOWN:
ROMANIAN DEADLIFT - This was more of a warm up and not my focus.  If it was I would have done sets at 80% of my 1RM.
BB BACK SQUAT - PROGRESS.  10 sets getting to my 80% of 1RM.  
OVERALL - Felt good.  I'll be sore tomorrow and I got two 30 minute Spin classes.  Oy.  These poor legs.

THE SPIN CYCLE:
NONE.  I teach two 30 minute classes tomorrow.  I got to remember to put in the cleats in my new spin trainers tonight.  

THE WET NOTE:
NONE.  SUNDAY maybe.

THE RUN DOWN:
NONE.

THE LIFT AHEAD:
BIG CHANGE:  NO DISNEY.  
Mom had surgery and don't want her alone all weekend.  So skipping the Disney staycation this weekend.  
SAT - CHEST AND SPIN.  Teach two 30 minute classes one at 8:30am and the second at 11:00am.  
SUN - SWIM DAY
MON - LEGS
TUE - SPIN.  Forgot I teach a 30 min class.  It's later at 6:15am.  So I may hit the gym upstairs and do a modified CHEST DAY before the class.
WED - BACK & BI
THU - SWIM?  I'm closing Thursday night so I should be able to swim at one of the 7am lap swims and go in to work by 11am.
FRI - NOTHING.  Closing the night before and On-Call Friday, Saturday and Sunday.
SAT - NOTHING.  ON CALL
SUN - NOTHING. ON CALL
MON - NOTHING.  I'll be up to 10 pm on Sunday.
So that sucks.  That's why I won't be consistent in December.  I won't go four days with nothing.  I'll get on my Peloton or something.  Some of the On CALL may be modified.  I'm training someone so hopefully Sunday night I won't have to stay up to 10 pm.  

RANDOM ACTS OF FITNESS:
My centers have three Walk Away The Pound Classes, two Tai Chi and one Yoga.  Plus of course Pickleball.  I'll be Santa today at one of the dog parks so it's some sort of take a pix with Santa thing.  

IN MY HEAD:
NOT MUCH.

THE BOOKSHELF:
Just the daily readers.  One from yesterday...

ONE MORE REP:
Planet Fitness ( $PLNT ) Up 11.4% Since Last Earnings Report: Can It Continue? finance.yahoo.com/news/planet-fi via

@YahooFinance

THE MONEY SHOT:

my17cents:
NONE

 

Posted at 06:17 AM in Training 2023 | | Comments (0)

Swolling Towards The Weekend and Some Random Acts of Fitness

Thursday, December 07, 2023

Let's Do This!  I really try to get at least 6 hours of sleep a night even if though I know I'll be up at 2 am to pee.  This morning I woke up a bit groggy and tired.  It took a lot out of me to get out of bed.  But once at the gym and the pre-workout hit with the beats I was ready.  

THE WORKOUT

THURSDAY
BACK AND BI DAY

5 min Tread Walkimg
 
Cybex Asst Widegrip Pull-up at plate 6 x Reps 7 / 7 / 7 / 7 / 7
 
Seated Curlbar Preacher Curl
52 lbs (20 lbs of plates on each side) x Reps 5 / 6 / 6 / 6 / 6
 
Lat Pulldown at 154 lbs x Reps 6 / 6 / 7 / 6 / 5
 
Stansding Cable Hammer Curl
77 lbs x Reps 8
88 lbs x Reps 8 / 8 / 8 / 6
 
Seated Cable Row at 154 lbs x Reps 8 / 8 / 8 / 8 / 6

THE BREAKDOWN:
PULL UPS - More Reps Than Last Time! PROGRESS
PREACHER CURL - UGH!  I just cant get better at this.  Last time I tried to go up 5 lbs and failed.  This time I stayed at 52 lbs and still struggled.  Biceps are smaller muscle groups and I know it takes longer to get stronger and move up.  I also know I just got to press to failure whatever that may mean weight and rep wise.  
LAT PULLDOWN - Did all my sets at 154 lbs.  Last time I worked up to 154 each set.  So starting and doing all the sets if PROGRESSIVE OVERLOAD.
CABLE HAMMER CURL - Did more weight!  Wahoo!   PROGRESS
CABLE ROW - Did more sets at 154.  PROGRESSIVE OVERLOAD
OVERALL - FIRED UP!  I gotta take the good with the bad and know one can't PR everyday.  

THE SPIN CYCLE:
NONE

THE WET NOTE:
NONE.  My new Form Goggles came yesterday.  Just played with the app for a bit.  Need to find some pool time to try them out.  

THE RUN DOWN:
NONE

THE LIFT AHEAD:
FRI - LEGS
SAT - SPIN.  Teach two 30 minute classes one at 8:30am and the second at 11:00am.  I'll probably grab some food in between then it's off to DISNEY
SUN - NO GYM DAY / DISNEY DAY
MON - LEGS
TUE - CHEST
WED - BACK & BI
THU - SWIM?  I'm closing Thursday night so I should be able to swim at one of the 7am lap swims and go in to work by 11am.
FRI - NOTHING.  Closing the night before and On-Call Friday, Saturday and Sunday.
SAT - NOTHING.  ON CALL
SUN - NOTHING. ON CALL
MON - NOTHING.  I'll be up to 10 pm on Sunday.
So that sucks.  That's why I won't be consistent in December.  I won't go four days with nothing.  I'll get on my Peloton or something.  

RANDOM ACTS OF FITNESS:
My centers have an Aerobic-ish class, Tai Chi, Yoga, the cyclist and of course Pickleball.

IN MY HEAD:
My 2 am Pee and Anxiety wasn't too bad last night.  Gotta love #TBT Throwback Thursday.  I put up a few photos of when I was Instructing and when I did a Golf Fitness & Stretching Seminar.  I do miss teaching but I do know in my current job I create and implement activities that help our Residents live a healthy lifestyle and I do that by INSPIRING OTHERS TO MOVE THROUGH LIFE AND SPORT.

THE BOOKSHELF:
Just my daily reads.  Including this one from yesterday...

ONE MORE REP:
Florida Senior Games Athlete of the Year and Others Produce Impressive Numbers – The FSG daily wrapup, courtesy of

@SilverSneakers
@PlayInFlorida

#2023FloridaSeniorGames #floridaseniorgames

 

my17cents:
A little eye candy instead of a rant or commenting on the business of fitness.  

THE MONEY SHOT:


 12/6/23  Fitness Stocks Today $LTH, $XPOF, $BODY, $BFX, $TRNR, $PTON and $PLNT - chart via @YahooFinance

Posted at 06:01 AM in Training 2023 | | Comments (0)

Spin, Run, Lift, Repeat, Disney Days and Random Acts of Fitness

Wednesday, December 06, 2023

Lot's to catch up on after yesterday's morning class I didn't have time to post anything so it's a two-fer!  

TUESDAY

THE SPIN CYCLE:
30 Minute Class at 5:45 am.  

THE RUN DOWN:
30 Minute Peloton App HITT and HILLS!

RANDOM ACTS OF FITNESS:
One of my centers had the bicycle club for a ride and of course Pickleball.  On Tuesday's the Special Olympics have Corn Toss also.  So that's pretty cool!

THE BOOKSHELF:
Monday I was back to my three daily readers!  

WEDNESDAY

THE WORKOUT

CHEST, SHOULDERS & TRICEPS

5 min tread walk
 
Flat Bench BB Press
10 x EB
7 x 135 lbs at 84.37% of 1RM / PR
6 x 145 lbs at 90.62% of 1RM / PR
5 x 155 lbs at 96.87% of 1RM / PR
2 x 160 lbs at 100% of 1RM / PR
2 x 160 lbs at 100% of 1RM / PR
 
Standing Cable Fly *other cable area
10 Reps at 23.5 lbs each side
10 Reps at 29.0 lbs each side
10 Reps at 29.0 lbs each side
10 Reps at 29.0 lbs each side
10 Reps at 29.0 lbs each side
 
Seated DB OH Press at 40 lbs x Reps 8 / 8 / 7 / 7 / 6
 
Y-Bar Pulldown at 77 lbs x Reps 6 / 6 / 5 / 6 /
 
Standing Cable Lateral Raise at 22 lbs x R/L Reps
8 / 8
8 / 8
8 / 8
8 / 8
8 / 8

THE BREAKDOWN:
BE DIFFERENT!
BB CHEST PRESS - Meh.  Not as heavy as last time.  Last Chest Workout I was doing sets at 160 today I only could do two sets of two reps.  But that's okay.  I'm trying to get above 160 but it'll take time.  It's still PROGRESS.
CABLE FLY - The gym has three different cable areas in which two has Cable Fly.  The one I normally used was in use so I moved to the other one.  So weight was different.  
OH PRESS - Is it time to move up?  Can it be already? I think I'll stay at 40 lbs for a few more weeks as I won't be as consistent this month with workouts.
Y-BAR PULLDOWN - Used a different side of one of the cable areas and boy did it hurt.  It was a struggle and that's a good thing!
LATERAL RAISE - Once again used a different cable area.  Today's workout was about trying new things.  
OVERALL - FELT GOOD.  When I woke up I could feel the combo of Monday's Leg Day and Tuesday's Spin and Run.  My upper body got the work today.  

THE SPIN CYCLE:
NONE.  I teach again on Saturday with two 30 Minute Classes.  

THE WET NOTE:
NONE.  BRRRR!  Not that I have time to hit the pool but if I did it's gonna be cold in the mornings this week.  My new FORM GOGGLES come today!  Since I spent too much money I need to wear them and swim.    

THE RUN DOWN:
NONE.  Gotta incorporate more running but gotta find time/space.

THE LIFT AHEAD:
THU - BACK AND BI
FRI - LEGS
SAT - SPIN.  Teach two 30 minute classes one at 8:30am and the second at 11:00am.  I'll probably grab some food in between then it's off to DISNEY
SUN - NO GYM DAY / DISNEY DAY
MON - LEGS
TUE - CHEST
WED - BACK & BI
THU - SWIM?  I'm closing Thursday night so I should be able to swim at one of the 7am lap swims and go in to work by 11am.
FRI - NOTHING.  Closing the night before and On-Call Friday, Saturday and Sunday.
SAT - NOTHING.  ON CALL
SUN - NOTHING. ON CALL
MON - NOTHING.  I'll be up to 10 pm on Sunday.
So that sucks.  That's why I won't be consistent in December.  I won't go four days with nothing.  I'll get on my Peloton or something.  

RANDOM ACTS OF FITNESS:
Today my centers have three Walk Away The Pound Classes plus Pickleball.

IN MY HEAD:
Not much.  I guess that's a good thing.  Yesterday I posted some Timehop stuff from when I was teaching a lot of Group Exercise Classes.  I'm glad these day's I work out for me and not to teach.  I am finally making gains and putting on some muscle.  When you are always teaching cardio it's tough to put on muscle and with bad eating habits I was a SKINNY-FAT Instructor.  

THE BOOKSHELF:
Just my daily readers.  From yesterday (swapped Monday's and Tuesday's but oh well you got it)..

ONE MORE REP:
Robin Arzón Went From Corporate Lawyer To Peloton Star. Here Are Her Secrets To Making A Big Life Change. https://www.huffpost.com/entry/peloton-robin-arzon-life-change_l_65674973e4b07b937ff3270c 

my17cents:
MEDAL MONDAY!

I have a bunch of my medals at work with all my Run Disney one's at home.  If I ever get to having only one center I can combine my two at work collections into one.  The point of me having them at work is to keep inspiring me to work out and get through my work day.  Once again I go by the theory IF YOU BUILD IT, THEY WILL COME.  So I gotta keep building my inner motivation.  

Posted at 06:31 AM in Training 2023 | | Comments (0)

If You Can't Be An Athlete, Be An Athletic Supporter and Some Dry Land Random Acts of Fitness

Monday, December 04, 2023

Not Every Day Is a Good Day. Show Up Anyway.

Never confuse a bad day for a bad life. Not every day is a good day. Show up anyway.

And with that it's MONDAY!  Got a lot to post and don't know if I'll get to all of it in this post

THE WORKOUT

MONDAY - LEG DAY

5 min Tread Walking w/ Incline
PVC Good Mornings 6 / 6 / 6
 
Romanian BB Deadlift
8 x EB
8 x 135 lbs at 67.5% of 1RM / PR
8 x 135 lbs at 67.5% of 1RM / PR
5 x 155 lbs at 77.5% of 1RM / PR
6 x 160 lbs at 80% of 1RM / PR
4 x 160 lbs at 80% of 1RM / PR
 
Fettle Fitness Pendulum Squat
6 x 145 lbs
6 x 145 lbs
6 x 145 lbs
5 x 145 lbs
5 x 145 lbs
 
Seated Machine Leg Curl at 70 lbs x Reps 8 / 8 / 8

THE BREAKDOWN:

OVERALL - It was a Leg Day!  Monday's are my Leg Day normally but I was debating a Chest Day.  My schedule for the next two weekends will play a role in my routine but decided to start off with a Leg Day.  
BB DEADLIFT - Felt good.  More Reps than last time.  PROGRESS
PENDULUM SQUAT - Why does this hurt so bad?  One Rep less than last time.  It's Okay!  
LEG CURL - Had some time so I went to do Leg Ext but someone was on that so it was Hammie Time!  

THE SPIN CYCLE:
Took a 10 Minute Low Impact and 5 Minute Cool Down on the Peloton.  On Tuesday I teach a 30 minute spin and on Saturday I teach two 30 minute spin.  I'm 5 weeks to a 3 year weekly streak with Peloton.

THE WET NOTE:
Where to begin?  NO SWIM TODAY.  This weekend I swam a few good events as I had the 100 Fly, the 50 Fly and did the 50 Fly leg in a relay.  My times were okay.  I only swim once every few weeks.  Think I swam twice in November.  Ugh!  In the last year I have swum the 100 fly SCY at a meet and all three times been in the 1:07's.  To think if I swam more in between swim meets I might get faster.  That is something I really need to get consistent on.  I was the only Male 50-54 in my events so GOLD GOLD!  Also since I aged down the relay team it was a third GOLD!  In  the 100 Fly I was second overall and wasn't happy with that.  So that is hopefully a match under me to get me fired up to swim more.

Not only was this the Florida Senior Games but also the SPMA SCM Championship.  So of course the meet from 14 years ago popped on my Timehop.

UPDATE: While in the shower I started to wonder how I stacked up in my Age Group for 2023.  I know we got 27 more days but... 
2023 Season (2023-01-01 through 2023-12-31)
200 Butterfly SCM - Male 50 - 54 I'm 8 out of 11
100 Butterfly SCM - Male 50 - 54 I'm 10 out of 16
100 Butterfly SCY - Male 50 - 54 I'm 11 out of 17
50 Butterfly SCY - Male 50 - 54 I'm 12 out of 38

THE RUN DOWN:
NONE.  .  

THE LIFT AHEAD:
TUE - SPIN.  Teach a 30 min class at 5:45am.  Then might hop on thee tread for a Run/Jog of some sort.
WED - CHEST, SHOULDERS AND TRICEPS
THU - BACK AND BI
FRI - LEGS
SAT - SPIN.  Teach two 30 minute classes one at 8:30am and the second at 11:00am.  I'll probably grab some food in between then it's off to DISNEY
SUN - NO GYM DAY / DISNEY DAY
MON - LEGS

RANDOM ACTS OF FITNESS:
Today my centers have three Walk Away The Pounds classes and one Yoga class.  Don't forget all the Pickleball.  Also I did take two Peloton classes and handed out lot's of High-5's!

IN MY HEAD:
NOT MUCH.  I did go an buy FORM Goggles.  They are those smart swim goggles.  Spending $300 should motivate me to swim more.  Also I not only swam this weekend I was PRESENT and PARTICIPATED.  Huh?  I wasn't on my phone all the time.  I talked to the other swimmers.  I cheered on the other swimmers.  I helped someone on to the blocks.  I counted for two swimmers in the 500 free.  I filmed an event for a swimmer.  I had lunch with the VAST team.  They invited me into their team picture.  I wasn't just swimming I was hopefully INSPIRING OTHERS TO MOVE THROUGH LIFE AND SPORT.  

THE BOOKSHELF:
NOTHING.  Brought a book with me but never got to it.  Today I'm back to my Daily Readers.  

ONE MORE REP:
Making it TWO REPS.
1.  FLORIDA SENIOR GAMES POSTS - THE FLORIDA SENIOR GAMES GOLD MEDAL WINNING PERFORMANCE THAT ALMOST WASN'T https://floridaseniorgames.com/daytwo/

2. FLORIDA SENIOR GAMES POSTS - FLORIDA SENIOR GAMES ATHLETE OF THE YEAR AND OTHERS PRODUCE IMPRESSIVE NUMBERS https://floridaseniorgames.com/numbers/

my17cents:
Nothing to rant about this morning.  Or maybe too much and not enough time.  It's back to work MONDAY!

Posted at 06:40 AM in Swim Training 2023, Training 2023 | | Comments (0)

A Non Workout Post About Posting Nothing With Some Random Acts of Fitness Added In

Friday, December 01, 2023

Pretty much a post about nothing.  I slept in this morning as I needed it.  This morning I'm relaxing and will start to pack.  I'll be swimming this weekend at the Florida Senior Games so I will be traveling to the Tampa area later after lunch.  

How much posting will be I be doing this weekend?  Not much.  Maybe a quick recap Saturday and Sunday.  After my events I'll hang around and cheer on other swimmers.  I'd like to explore the city a bit as I haven't been around this area in a very long time.  We will see depending on weather and all that.  

As for the Florida Senior Games:

2023FloridaSeniorGames Did you use your SilverSneakers membership while training for the Florida Senior Games?

@SilverSneakers are looking for SilverSneakers® members who will be competing in Pasco County in the next couple of weeks. Would you be open to this opportunity? If so, please reach out to [email protected]

THE WORKOUT:
NONE

THE BREAKDOWN:
NONE

THE SPIN CYCLE:
NONE

THE WET NOTE:
NONE

THE RUN DOWN:
NONE

THE LIFT AHEAD:
SAT & SUN - SWIM.  Florida State Senior Games
MON - TBD
TUE - SPIN Teaching a 30 minute spin class at 5:45am!
WED - TBD
THU - TBD
FRI - TBD

RANDOM ACTS OF FITNESS:
My centers today have Walk Away The Pounds, Tai Chi, Yoga and of course Pickleball.  

IN MY HEAD:
NEW MONTH NO  NEW ME.  I keep forgetting to log my scale results around the 9th of the month.  Why the 9th?  Well back in April that is about the date I started with my TRT or Testosterone Replacement Therapy.  I've been on it now for 7 months.  Do I see or feel a difference?  Meh.  Could just be a placebo effect.  What I need to do it not compare what my cheap twenty dollar Amazon scale says but I should go back and compare my lifts at the gym from then to now.  But for now let's look at my cheap twenty dollar Amazon scale: 16F7DEE3-6AD8-4740-B46B-2B696F7E4614I really really doubt the scale is getting the information I need.  The feet sensor scales don't scan the upper body so to say I've gained 2lbs of muscle in eight months is just not true.  I can see pix of me from then to today and it's so different.  That is why looking and comparing my lifts is gonna be the real factor.  I know my nutrition sucks on many days.  I did eat Chicken Nuggets for lunch yesterday and drank a few hard seltzers last night.  

And yes I did just say I am on TRT.  I have been reluctant to talk about it and for that I'm leaving that at that.  I will talk more about it in another post at some point, maybe.  

THE BOOKSHELF:
Read my three daily books yesterday and that was it.  I wont be bringing them with me this weekend but will bring a book.  Doubt I'll read it but I'll have it.  

ONE MORE REP:
From Fitness Entrepreneur Shaun T, 'Learning How To Manage Money Was A Journey For Me' https://www.forbes.com/video/6342001554112/from-fitness-entrepreneur-shaun-t-learning-how-to-manage-money-was-a-journey-for-me/?sh=7ca7910b1e00 IMG_1679

my17cents:
It's a good rant today. Piggy backing on ONE MORE REP I gotta say I find Shaun T an amazing role model for gay men and fitness folks.  His biography is a great book that I've read about half way.  Gotta pick it back up.  His social media feeds are truly worth following.  Everything he does is an inspiration.  His recent journey into body building competitions has been fun to follow.  If you ask me which celebrity would I like to have lunch with it would be this man.  

Posted at 09:18 AM in Training 2023 | | Comments (0)