It's 4am, Lift Damnit, Back and Biceps for This Sunday Plus Some Random Acts of Fitness

COMBO - BACK & BICEPS

Back and Biceps pic.twitter.com/Wbjz2SExUS

— Joel McKenna (@the17thman) February 16, 2025

 

THE WORKOUT:

4:12am - 5:33am

 

5 mins Cycling Warm Up

 

2 min rest between sets

 

Romanian Deadlift (210 PR / 1RM)

8 x EB

4 x 140 lbs at 66.67% of 1RM / PR

5 x 140 lbs at 66.67% of 1RM / PR

4 x 140 lbs at 66.67% of 1RM / PR

4 x 140 lbs at 66.67% of 1RM / PR

(Last Time 135 x 6 / 7 / 5 / 5)

 

Wide Grip Cable Lat Pulldown at 167.5 lbs at 90.05% x Reps 5 / 4 / 5 / 4 / 3

(Last Time 165 x 4 / 5 / 5 / 5 / 5)

(Prior Time 159 x 6 / 5 / 5 / 5 / 5)

(186 PR/1RM)

 

Standing Curlbar Curls w/ Armblaster (PR 60 lbs) at 50 lbs at of 83.33% 1RM / PR x Reps 6 / 6 / 5 / 6 / 4

(Last Time 45 x 7 / 7 / 7 / 7 / 5)

(Last Time 40 x 8 / 8 / 8 / 8 / 6)

 

Seated Cable Row at 165 lbs at 82.5% of PR x Reps 6 / 5 / 6 /

(Last Time 157.5 x 7 / 6 / 4 / 5)

(Prior Time 155 x 7 / 6 / 6 / 6)

(PR 200)

 

10:30am - 11:15am Teach 49 min Indoor Cycle - Les Mills The Trip

 

 

CHAT GPT Rate My Workout:

 

Your workout looks solid, with a strong emphasis on progressive overload and tracking improvements. Here’s my breakdown:

 

Strength Training (Back & Biceps)

• Romanian Deadlifts:

• You maintained 140 lbs at 66.67% of 1RM, with a slight increase in reps compared to last time at 135 lbs. A steady progression!

• Consider pushing for an extra rep on the last set or increasing weight slightly if you feel strong next session.

• Lat Pulldown:

• Small weight increase (167.5 lbs from 165) but slight decrease in total reps. This could indicate fatigue, but it’s still good progress.

• If you’re hitting lower reps, you might cycle in a lighter set to maintain volume.

• Curl Bar Curls w/ Armblaster:

• Jumped from 45 lbs to 50 lbs while keeping solid rep counts. Nice!

• Given the rep drop, your biceps might be adjusting—sticking with 50 lbs another session before moving up could help.

• Seated Cable Row:

• Progression is clear—higher weight with similar or better reps. Keep building towards that 200 PR!

 

Indoor Cycling (Les Mills The Trip)

• Teaching right after such a taxing strength session shows impressive endurance. If recovery ever feels off, you might experiment with adjusting your morning lifting volume.

 

Overall Rating: 9/10

• Strength: Clear progression and PR tracking.

• Endurance: Balancing lifting and cycling is commendable.

• Recovery Considerations: Watch fatigue trends, especially post-lifting.

 

How did you feel energy-wise throughout? Any areas you want to focus more on?

 

________________________

 

RUNNING IN CIRCLES:

NONE

 

THE SPIN CYCLE:
5 min Warm Up

Teach 40 min Spin / Indoor Cycle Class - LES MILLS THE TRIP

 

THE WET DECK:
NONE

 

2025 SWIM DISTANCE TOTALS:
SCY- 20,700
SCM - 5,650

LCM - 3,000

 

THE LIFT AHEAD:

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

 

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

 

Not Letting The Balloon Ladies Catch Me Chest Day Workout & Some Random Acts of Fitness

Next week at 4am I'll be at runDisney Princess Half Weekend 10K.  Probably in line for some character photo before heading to the coral.  I'm so not ready for next weekend.  I got my costumes but running...OY!  The Half on Sunday is going to be murder.  Just gotta stay ahead of the balloon ladies.

 

It's 4 am on a fucking Saturday, Get the fuck up, we're going to Gym, let's go

 

SATURDAY - CHEST DAY (Chest, Shoulders and Triceps)

CHESTIE pic.twitter.com/ELHmqIKO6J

— Joel McKenna (@the17thman) February 15, 2025

 

THE WORKOUT:

 

4:06am - 5:25am

 

5 mins Cycling Warm Up

 

2+ min rest between sets

 

BB Flat Bench Press (175 lbs 1RM / PR)

8 x EB

5 x 145 lbs at 82.85% of 1RM / PR

4 x 145 lbs at 82.85% of 1RM / PR

4 x 145 lbs at 82.85% of 1RM / PR

4 x 145 lbs at 82.85% of 1RM / PR

3 x 145 lbs at 82.85% of 1RM / PR

(Last Time 145 x 4 / 3 / 3 / 4 / 2 )

(Last Time 140 x 5 / 6 / 6 / 5 / 5)

 

Seated DB OH Press at 40 lbs at 88.88% of 1RM / PR x Reps 4 / 6 / 4 / 4

(Last Time 25 x 8 / 8 / 7 / 7)

(Prior Time 35 x 7 / 7 / 7 / 6

(45 1RM / PR)

 

Incline DB Bench Press at 30 lbs each side x Reps 8 / 8 / 7 / 7

 

Flat Bench Curlbar Skullcrusher at 44 lbs (15 each side) x Reps 7 / 7 / 6 / 6

(Last Time 44 lbs x 6 / 6 / 6 / 5)

(Last Time 39 lbs x 9 / 9 / 8 / 8)

 

Eat, Shower, Next Gym…

 

8:15am - 8:45am

 

Teach 30 min Indoor Cycling Class

 

Gemini Rate My Workout:

 

It sounds like you had a great workout! Here's a breakdown of what you did well and some suggestions for improvement:

Strengths:

* Consistency: You're clearly dedicated to your fitness routine with two gym sessions in one morning!

* Progressive Overload: You increased the weight on your flat bench press from your previous workouts, which is key for muscle growth.

* Good Exercise Selection: You've included compound exercises that work multiple muscle groups (flat bench press, overhead press, incline dumbbell press), which are efficient and effective.

* Warm-up: Starting with a cycling warm-up is a good way to prepare your body for lifting.

Areas for improvement:

* Rest: While 2+ minutes between sets is good for heavy compound lifts, you might consider shortening the rest periods for your accessory exercises (incline dumbbell press and skullcrushers) to keep your heart rate up and increase the intensity.

* Shoulder Exercise Variety: Consider adding some lateral raises or front raises to your routine to target the medial and anterior deltoids more directly.

* Triceps Exercise Variety: While skullcrushers are a good triceps exercise, consider adding some close-grip bench press or triceps pushdowns for a more well-rounded triceps workout.

* Cycling Class Cool-down: After your cycling class, consider incorporating a cool-down with some stretching to improve flexibility and reduce muscle soreness.

Overall:

This is a solid workout and you're making progress. Keep challenging yourself with progressive overload, and consider adding some variety to your exercises to target all muscle groups effectively. Remember to prioritize proper form and listen to your body!

Remember: I'm an AI and not a certified personal trainer. It's always best to consult with a fitness professional for personalized advice.

 

________________________

 

RUNNING IN CIRCLES:

NONE

 

THE SPIN CYCLE:
5 min Warm Up

Teach 30 min Spin / Indoor Cycle Class

 

THE WET DECK:
NONE

 

2025 SWIM DISTANCE TOTALS:
SCY- 20,700
SCM - 5,650

LCM - 3,000

 

THE LIFT AHEAD:

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

 

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - SAT -Pickleball, Water Aerobics, Masters Swimming 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.

I'm Not Swimming 55! A Happy Birthday LCM Workout.

Happy Birthday To Me!  Thank God I don't swim for one of those teams that make you do your AGE in 100's on your birthday.  Don't think I could swim 55 x 100's!  Or even 55 x 50's!  But we got to do LCM!  SWIMMERS CHOICE!  

THE WETDECK:

LCM Long Course Meter Workout

WARM UP: (500)
200 Free Kick
200
100 IM 
MAIN SET: (2,000/2500)
200 IM (3;30)
400 IM
600 (100 Breast / 200 Back / 300 Free)
800 FREE (time 12:43
FINAL SET: (500/3000)
1 x 100 FREE 50 FAST / 50 Recovery
1 x 100 BREAST 50 FAST / 50 Recovery
1 x 100 BACK 50 FAST / 50 Recovery
1 x 100 FLY 50 FAST / 50 Recovery
1 x 100 COOL DOWN

My watch has 3,300 M so I may missed something in the warm up.  First time doing LCM in some time.  My Apple Watch rated the effort as HARD.  Usually I only get MODERATE,  The 800 I did it in 12:43.  No super fast but not bad as we don't do much distance.  I would like to do one workout a week like this to get in the endurance.  

GEMINI AI RATE MY WORKOUT:

Your LCM workout looks like a good endurance builder! Here's a breakdown and some thoughts:

Warm-up (500): A 500m warm-up is a decent start, especially before a longer set. Kick and IM are good choices to activate different muscles and work on technique. It's possible you did a little extra if your watch tracked 3300m total. Sometimes watches can be a bit off, or you might have added some extra distance without realizing it.

Main Set (2000/2500): This is the meat of the workout and focuses on building endurance.

• 200 IM: Starting with a 200 IM is a good way to get into the workout and work on all four strokes. The 3:30 interval seems appropriate, allowing for some rest while keeping the pace consistent.
• 400 IM: A 400 IM is a challenging set and a great way to build both physical and mental endurance.
• 600 Mixed: The 600m broken down into breast, back, and free is a good way to add variety and work on different strokes at varying distances.
• 800 Free: The 800m free is the longest swim and the key endurance builder in this set. Your time of 12:43 is solid, especially if you haven't been doing much distance work lately. It's a good benchmark to track your progress.

Final Set (500): The 100m repeats with a fast/recovery split are a good way to work on speed and technique, even after a long endurance set. The 50 fast/50 recovery allows you to push the pace on the fast 50s while still getting some recovery. Including all four strokes is a great way to maintain balance and avoid muscle fatigue.

Cool-down (100): A 100m cool-down is a good way to finish the workout.

Overall:

• Focus: The workout clearly prioritizes endurance, which is exactly what you were aiming for.
• Volume: 2500-3000m is a good amount of volume for an endurance-focused workout, especially in LCM.
• Progression: The set progresses nicely from shorter IMs to a longer 800 free, then finishes with shorter, faster repeats.
• Variety: The inclusion of different strokes and distances adds variety and prevents the workout from becoming monotonous.

Some things to consider:

• Frequency: Doing this workout once a week is a good plan for building endurance. Make sure you're listening to your body and adjusting the frequency as needed. You might want to incorporate some shorter, higher-intensity workouts on other days.
• Pacing: For the longer swims (400 IM, 600 mixed, 800 free), focus on maintaining a consistent pace. Don't go out too fast at the beginning, or you'll burn out before the end.
• LCM Specifics: LCM pools are longer, so it's important to adjust your pacing and stroke technique accordingly. You'll likely take fewer strokes per length compared to a SCY pool.
• Nutrition and Recovery: Make sure you're fueling your body properly before and after your workouts. Getting enough rest and recovery is also crucial for building endurance.

Overall, this is a well-structured and challenging LCM workout that will definitely help you build endurance. Keep up the good work!

2025 SWIM DISTANCE TOTALS:
SCY- 20,700
SCM - 5,650

LCM - 3,000

 

THE LIFT AHEAD:
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:

NONE

 

THE SPIN CYCLE:
NONE

 

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - FRI: Body Sculpting for Seniors, Low Impact Strength, Water Aerobics, Masters Swimming 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

It's 4 am on a fucking Thursday, Get the fuck up, we're going to Gym, let's go!

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

Back & Biceps some WALK+RUN and taught 30 min Cycling Class pic.twitter.com/fJL3Qmjowt

— Joel McKenna (@the17thman) February 13, 2025

 

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

 

Letting Gemini AI Rate My Masters Swim Workout & Some Random Acts of Fitness

THE WETDECK:

SCM Masters Workout Theme: INTERVALS

WARM UP: (500)
200 Free
100 Back
200 Medley Relay Order Kicks w.Board
SET ONE: (1000/1500)
10 x 100's Free (1-3 Long) (4-6 Build) (7-10 Fast) on 2 min
My Times:
1:36
1:37
1:38
1:35
1:31
1:32
1:22
1:21
1:20
1:18
SET TWO: (1000/2500)
3 x 100's Back on 2 min (300)
4 x 50's Breast on 1:10 (200/500)
4 x 25's Fly on 30 (100/600)
4 x 100's IM on 2:10 (400/1000)
SET THREE: (500/3000)
4 x 100's Choice Pull w/ Paddles and Buoy.  For the first two I used my big paddles, then my smaller paddles then my fulcrum arm paddles)
100 Cool Down

GEMINI RATE MY WORKOUT:

 

This looks like a solid interval-focused workout! Here's a breakdown and some feedback:

Warm-up (500): A good, standard warm-up. Including the medley relay kicks is a nice touch for technique work.

Set 1 (1000): This is the core of the workout and a great way to build aerobic capacity and speed. The progression from "long" to "build" to "fast" within the 100s is excellent. It forces you to work on pacing and gradually increase your effort. Your times show a good progression, indicating you executed the set well. A 2-minute interval is appropriate for 100s, allowing for some recovery while still maintaining a good work rate.

Set 2 (1000): This set provides a good mix of strokes and distances. The 100 back, 50 breast, 25 fly, and 100 IM all work different muscle groups and skills. The intervals seem appropriate for the distances. The variety here is great for avoiding monotony and developing overall swimming fitness.

Set 3 (500): Pulling with paddles and a buoy is a great way to focus on upper body strength and technique. Varying the paddle size is a smart way to change the resistance and challenge your muscles in different ways.

Cool-down (100): A 100-yard cool-down is sufficient to flush out the muscles.

Overall:

• Focus: The workout is clearly focused on interval training, which is a very effective way to improve speed and endurance.
• Progression: The progression in Set 1 is excellent. It's always good to see built-in progression in a workout.
• Variety: Set 2 provides good variety and prevents the workout from becoming too repetitive.
• Volume: 3000 yards is a good amount of volume for a Masters workout. It's challenging but manageable.
• Intervals: The intervals seem appropriate for the distances and the intensity of the sets.

Some things to consider:

• Stroke Focus: While there's variety, if you're focusing on a specific stroke for an upcoming competition, you might want to adjust the workout to include more drills and distances related to that stroke.
• Rest: While the intervals provide built-in rest, make sure you're listening to your body. If you feel you need more rest, don't hesitate to take it. Conversely, if the intervals feel too easy, you could shorten them slightly.
• Warm-up Length: 500 yards is a good warm-up, but some swimmers might prefer a slightly longer warm-up, especially before a challenging interval set.

Overall, this is a well-structured and challenging swim workout. The interval focus, built-in progression, and variety of strokes make it an effective way to improve your swimming. Your times in Set 1 demonstrate you're working hard and seeing results!

 

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:

NONE

 

THE SPIN CYCLE:
NONE

 

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.

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

Letting Gemini AI Rate My Chest Workout & Some Random Acts of Fitness

WINDDINEHALF Registration Day!

 

Was scrolling social media and learned that a friend of mine had to close his two F45 Training locations. Always sad when gyms close.

 

TUESDAY - CHESTIE

 

THE WORKOUT:

 

4am - 5:15am

 

5 mins Cycling Warm Up

 

2 min rest between sets

 

BB Flat Bench Press (175 lbs 1RM / PR)

EB

4 x 145 lbs at 82.85% of 1RM / PR

3 x 145 lbs at 82.85% of 1RM / PR

3 x 145 lbs at 82.85% of 1RM / PR

4 x 145 lbs at 82.85% of 1RM / PR

2 x 145 lbs at 82.85% of 1RM / PR

(Last Time 140 x 5 / 6 / 6 / 5 / 5)

 

Seated DB OH Press at 35 lbs at 77.78% of 1RM / PR x Reps 8 / 8 / 7 / 7

(Last Time 35 x 7 / 7 / 7 / 6

(45 1RM / PR)

 

Flat Bench Curlbar Skullcrusher at 44 lbs (15 each side) x Reps 6 / 6 / 6 / 5

(Last Time 39 lbs x 9 / 9 / 8 / 8)

 

15 min PELOTON APP WALK+RUN

w/ Matty Maggiacomo

1 min On My Own Walking

1 min Class Intro Walking

4 min Warm Up - 1% Incline (2 min Walk / 2 min Joh

90 sec Walk 2% / 3.0

90 sec Run 2% / 5.0

3 min Walk 2% / 3.0

3 min Run 2% / 5.0

2 min Descending Cool Down

30 secs On My Own

Tread 1.0

App 0.91

 

6 x HIGH-5’s

 

6:15am - 6:45am

 

Taught 30 min Indoor Cycling - 285 calories

________________________

Gemini Rate My Workout

 

Your Tuesday workout looks well-structured and challenging! Here's a breakdown and rating:

Overall Rating: Good to Very Good

Strengths:

• Progressive Overload: You're showing consistent progress. Increasing the weight on your bench press from 140 lbs to 145 lbs is a good sign. Even small increases over time lead to significant strength gains.
• Volume: The volume on your bench press is good, hitting multiple sets and reps. This is important for hypertrophy (muscle growth).
• Accessory Work: Including exercises like seated dumbbell overhead press and skullcrushers targets other muscle groups (shoulders and triceps) for balanced development.
• Cardio: Incorporating a Peloton walk/run and teaching a cycling class provides a good cardiovascular base and active recovery.
• Warm-up and Cool-down: You have a proper warm-up and cool-down, which is crucial for injury prevention and performance.
• Tracking: You're tracking your sets, reps, and weight, which is essential for monitoring progress and making adjustments. Tracking previous workouts is also a great way to see how you're improving.

Areas for Potential Improvement:

• Rest Times: While you mention 2 minutes rest, consider experimenting with slightly longer rest periods (2-3 minutes) for your compound lifts (like the bench press). This can allow for better recovery and potentially heavier lifts. If you're feeling rushed, 2 minutes may not be sufficient for optimal recovery.
• Rep Range Variation: While your rep ranges are decent, consider incorporating some sets in the 6-8 rep range for strength development and some sets in the 10-12 rep range for more hypertrophy focus. Varying rep ranges can stimulate muscle growth in different ways.
• Skullcrusher Volume: The volume on skullcrushers seems a little low compared to your other exercises. Consider adding a few more sets or reps if you feel you can handle it.
• Peloton Details: While you list the Peloton class details, it would be helpful to note the intensity or heart rate zones achieved during the walk/run. This would give a better understanding of the cardiovascular effort.
• Nutrition: While not part of the workout itself, remember that nutrition plays a huge role in recovery and muscle growth. Ensure you're consuming enough protein and calories to support your training.

Specific Feedback:

• Bench Press: Your bench press routine is solid. Keep pushing for small increases in weight whenever possible.
• Overhead Press: Good exercise. Try to focus on controlled movements and avoid using momentum.
• Skullcrushers: As mentioned above, consider increasing the volume.
• Cardio: Mixing up your cardio with different activities like walking, running, and cycling is a great approach.

Overall:

Your workout routine is well-designed and shows a good understanding of training principles. By incorporating the suggestions above, you can further optimize your training for even better results. Keep up the hard work and consistency!

 

——————————————

RUNNING IN CIRCLES:

15 min PELOTON WALK+RUN

 

THE SPIN CYCLE:
5 min Warm Up

Taught 30 Min Class

 

THE WETDECK:
NONE

 

2025 SWIM DISTANCE TOTALS:
SCY- 20,700
SCM - 2,650

LCM - 0

 

THE LIFT AHEAD:
WED - SWIM w/TEAM
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

 

runDISNEY:

Got into the WINE DINE 10K

 

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - TUE: Cardio Dance, Aqua Aerobics, Water Volleyball, the Masters Swim Team and the FitClub
OH AND 6 HIGH-5's In Peloton Class

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

 

Asking AI To Rate Today's Swim Workout Plus Some Random Acts of Fitness

Meters Matters!

With the warm weather returning it was back to swimming outdoors which means SHORT COURSE METERS.  This was my first SCM workout of 2025.  

Back To The Pool. Technique Masters Team Practice pic.twitter.com/LHQG2FN9u1

— Joel McKenna (@the17thman) February 10, 2025

THE WETDECK:
Masters Workout Theme - Technique

WARM UP: (500)
200 IM Order Kick w/ Board (200)
200 Medley Relay Order Swim (200/400)
100 Back (100/500)
SET ONE: (800/1300)
4 x 50's Free Descend Stroke Count by 25 (200)
4 x 50's Breast Descend Stroke Count by 25 (200/400)
4 x 50's Back Descend Stroke Count by 25 (200/600)
4 x 50's Fly Descend Stroke Count by 25 (200/800)
SET TWO: (1000/2300)
3 x 100's IM (300)
4 x 50's Back to Breast (200/500)
3 x 100's IM (300/800)
4 x 50's Breast to Free (200/1000)
SET THREE: (300/2600)
2 x 150's Free Pulling
COOLDOWN
50 

TOTAL - 2,650 SCM

And to keep with my ASK AI I asked Gemini TO RATE MY SWIM:

 

Your swim workout looks pretty comprehensive! Here's a breakdown and some thoughts:

Warm-up (500): A 500-yard warm-up is solid. It includes a good mix of kicking, medley work, and backstroke to get different muscle groups activated. The IM order kick and relay order swim are great for working on technique and race-specific skills.

Set 1 (800): This set focuses on descending 50s in each stroke, which is a classic way to build speed and endurance. Decreasing the stroke count is a smart way to force yourself to become more efficient. It's a challenging set, especially doing all four strokes.

Set 2 (1000): This set is a good mix of IM and transitions. The 100 IMs will build overall fitness, and the 50s back-to-breast and breast-to-free help with transitions and maintaining momentum between strokes. This is another challenging set.

Set 3 (300): A 300 pull is a good way to work on your upper body strength and endurance. Focus on maintaining good form and a strong pull throughout.

Cool-down (50): A 50-yard cool-down is a good way to wind down and prevent muscle soreness.

Overall:

• Volume: 2600 yards is a decent amount of volume, especially if you're a competitive swimmer. If you're just starting out, you might want to adjust the distances.
• Variety: The workout has a good variety of strokes, distances, and drills. This will help you develop overall fitness and prevent boredom.
• Progression: The descending 50s in Set 1 are a great way to build progression into the workout.
• Focus: The workout seems to have a good balance of speed work (descending 50s), endurance work (100 IMs, pulling), and technique work (IM order kick, relay order swim).

Some things to consider:

• Rest: The workout doesn't specify rest intervals. Make sure you're giving yourself enough rest between sets and reps to allow for recovery and quality work.
• Intensity: The description doesn't mention the intensity of the workout. You can adjust the intensity by changing the pace, rest intervals, or the number of repetitions.
• Personalization: This is a good general workout, but you might need to adjust it based on your individual goals and abilities. For example, if you're focusing on a specific event, you might want to include more drills and distances related to that event.

Overall, this looks like a well-structured and challenging swim workout. Remember to listen to your body and adjust the workout as needed. Good luck with your swim!

 

2025 SWIM DISTANCE TOTALS:
SCY- 20,700
SCM - 2,650

LCM - 0

 

RUNNING IN CIRCLES:

NONE

 

THE SPIN CYCLE:
NONE

 

THE LIFT AHEAD:
TUE - CHEST DAY + PELOTON WALK+RUN & Teach 30 MIN SPIN
WED - SWIM w/TEAM
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

 

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - MON: Walking Aerobics, Water Aerobics 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