Since I'm still recovering from being sick with a cold I skipped Masters Swim Practice and hit the gym. I haven't had a strict Leg Day Workout in a while so it was easing back to working out again.
WEDNESDAY - LEGS
THE WORKOUT:
5 mins Cycling Warm Up
Romanian BB DL (210 PR / 1RM)
8 x EB
8 x 65 lbs at 30.95% of 1RM / PR
8 x 65 lbs at 30.95% of 1RM / PR
8 x 65 lbs at 30.95% of 1RM / PR
BB Back Squat TUT 3:2 - 225 lbs 1RM / PR
8 x EB
4 x 135 lbs at 60% of 1RM / PR
5 x 135 lbs at 60% of 1RM / PR
4 x 135 lbs at 60% of 1RM / PR
3 x 135 lbs at 60% of 1RM / PR
3 x 135 lbs at 60% of 1RM / PR
20 min Peloton App WALK+RUN
Matty M -
1 min On My Own
1 min Intro
4 min Warm Up
90 s Walk 2.0 at 5%
90 s Run 5.0 at 1%
90 s Walk 2.0 at 4%
90 s Run 5.1 at 1%
2 m Walk 2.0 at 3%
2 m Run 5.2 at 1%
2.5 Walk 2.0 at 2%
2.5 Run 5.2 at 1%
Descending 1 min
1 min On My Own
App .91 miles
Tread 1.28 miles
12 x HIGH-5’s
Then I put my workout into DeepSeek to rate my workout. Here is what DeepSeek reported:
Your workout combines warm-up, strength training, and cardio, which is great for overall fitness. Here's a detailed breakdown and suggestions for optimization:
### **1. Warm-Up (5 mins Cycling)**
- **Pros:** Activates muscles and elevates heart rate.
- **Considerations:** Extend to 8–10 minutes for better preparation, especially before heavy lifts. Include dynamic stretches (e.g., leg swings, hip openers) to enhance mobility for deadlifts and squats.
---
### **2. Romanian Barbell Deadlift (RDL)**
- **Current:** 3 sets of 8 reps at 65 lbs (~30% of 1RM).
- **Pros:** Good focus on volume and form practice.
- **Adjustments:**
- **Increase intensity:** Aim for 50–70% of 1RM (105–147 lbs) for hypertrophy/strength.
- **Reps/sets:** 3–4 sets of 8–12 reps at a challenging weight.
- **Tempo:** Add a slow eccentric (lowering phase) to boost time under tension (e.g., 3–4 seconds down).
---
### **3. Barbell Back Squat (TUT 3:2)**
- **Current:** 60% of 1RM (135 lbs) with descending reps (4,5,4,3,3).
- **Pros:** Smart use of TUT for muscle growth.
- **Adjustments:**
- **Stabilize volume:** Keep reps/sets consistent (e.g., 4 sets of 6–8 reps) to avoid premature fatigue.
- **Rest:** Ensure 2–3 minutes between sets for recovery.
- **Form check:** If reps drop significantly, reduce weight slightly (e.g., 125 lbs) to maintain quality.
---
### **4. Peloton Walk + Run (20 mins)**
- **Pros:** Effective interval structure with progressive intensity and incline variations. Great for cardiovascular endurance and calorie burn.
- **Considerations:** Pair with post-workout stretching or foam rolling to aid recovery.
---
### **Overall Rating: 7/10**
**Strengths:**
- Balanced structure (warm-up, strength, cardio).
- TUT focus in squats for hypertrophy.
- Progressive cardio intervals.
**Areas to Improve:**
- **RDL Intensity:** Increase weight to 50–70% of 1RM for strength gains.
- **Squat Programming:** Aim for consistent reps/sets with adequate rest.
- **Recovery:** Add mobility work or core exercises post-workout.
**Sample Adjustments:**
- **RDLs:** 4x8 at 105–135 lbs.
- **Squats:** 4x6–8 at 135 lbs, 2–3 min rest.
- **Core Finisher:** 3x15 plank-to-push-up or dead bugs.
Keep refining based on fatigue levels and goals—consistency and progressive overload are key!

________________________
THE BREAKDOWN -
RDL - Used it as a continue to warm up to get ready for the squats.
BB BACK SQUAT - It was a struggle. Between recovering from the cold and not having a strict Leg Day in some time it was a struggle at 135.
OVERALL - Gotta keep at it.
RUNNING IN CIRCLES:
20 min WALK+RUN. I got three weeks to I run a 10K and Half Marathon. Need to bump this up. Damn swim meet and cold has be so behind on my running.
THE SPIN CYCLE:
5 min WARM UP
THE WET DECK:
NONE
2025 SWIM DISTANCE TOTALS:
SCY- 20,700
SCM - 0
LCM - 0
THE LIFT AHEAD:
THU - BACK & BI + PELTON APP WALK+RUN & TEACH 30 MIN SPIN
FRI - SWIM w/TEAM
SAT - CHEST + PELTON APP WALK+RUN & TEACH 30 MIN SPIN
SUN - COMBO WORKOUT & TEACH 40 MIN SPIN
MON - SWIM w/TEAM
RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - WED: Chair Yoga, Parkinson Exercise, Water Aerobics and the FitClub. Plus today at 9am I'm leading an outdoor event INTRO TO OUTSIDE FITNESS EQUPMENT. One of the centers have these Greenfields Outdoor Equipment and every so often I do an 30 Intro Event just going over basic use of the equipment. Oh and I did 12 HIGH-5's in the PELOTON APP. So rolling in the Acts of Fitness today!
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